Raceburoan independent magazine about endurance sport

An independent magazine about amateur endurance sport. We are not a race organiser and are not connected with the former website on this domain; we take no registrations and sell no race entries. This is not medical advice — talk to a doctor before you start training.

Technique

Technique

Good technique is not about looking pretty. It helps you spend less energy at the same speed and lowers the risk of injury. At the same time, everyone's technique is a little different: it depends on height, flexibility and experience. Here we cover the general principles in each discipline, plus the warm-up that should start every session.

It is better to change your technique in small steps. One focus per session — say, keeping your back straight — achieves more than trying to fix everything at once.

— Editor's note

How this section works: we describe the general principles of technique in plain language and do not give strict norms or figures. Technique is best developed with a coach who can see you from the outside.

Technique by discipline

Five topics worth knowing about from the very start.

Running form

Run relaxed: shoulders down, arms swinging alongside the body, torso leaning slightly forward. Land with your foot under your centre of gravity rather than far in front — this reduces impact.

Cadence

This is the number of steps you take per minute. Many beginners benefit from a slightly quicker, shorter stride instead of long bounds. Change your cadence gradually, without chasing a particular number.

Bike position

Saddle height should let your leg almost straighten at the bottom of the pedal stroke, with arms slightly bent and shoulders relaxed. A poor position often causes knee and back pain.

Gear

Skiing: classic and skate

Classic technique means gliding in parallel tracks with alternating or simultaneous movements. Skating means pushing the skis out to the sides, as on ice skates. Beginners often find classic easier to start with.

Breathing when swimming

Breathe out into the water smoothly and fully, and breathe in quickly by turning your head to the side. A steady breathing rhythm helps you stay calm in open water.

Warming up before training

  1. Start with walking or light movement

    A few minutes of easy walking, gentle jogging or spinning the pedals gradually warms up your muscles and breathing.

  2. Mobilise your joints

    Smooth circles with your neck, shoulders, hips, knees and ankles. No jerking or sudden bending.

  3. Add dynamic drills

    Leg swings, lunges, light running drills — prepare the exact muscles you will be using in the session.

  4. Do a few strides

    Before a harder session or a race, do a few short, controlled accelerations to get your body into working mode.

  5. Don't forget the cool-down

    After training, slow down gradually, walk for a while and do some gentle stretching. It is part of the session, not an optional extra.

  • Training

    General principles of endurance training: gradual progression, consistency, recovery and the WHO recommendations on physical activity.

  • Gear

    Basic gear for running, cycling and open water: shoes, clothing for the weather, helmet, lights and drinks — no brands and no prices.

  • Disciplines

    Road running, trail, cycling, cross-country skiing, open-water swimming and triathlon: standard distances and a short history of each.

Sources

  • World Athletics — rules and distances
  • World Triathlon — distances

Information on distances and the history of each sport is based on public materials from World Athletics, World Triathlon, the World Health Organization and encyclopaedic sources. The rules of each specific race are set by its organiser — always check them on the organiser's official website.