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How to Achieve Success in Running?
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Regardless of whether we're running for health and recreation or for improving performance, there is one fundamental aspect that we should always keep in mind. We should run freely and without obstacles. We've all encountered the concept of "running lightly". The difference between us and our black friends lies in the absence of such ease in movement.
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How to run smoothly? Case studies from Usain Bolt and Mo Farah
We can practice this at home... by observing the records of Usain Bolt and Mo Farah on the track... Notice their posture, both before the race and during it... First, observe their smile, then their fluidity, and finally their open hands... Perhaps we won't notice all the details, but these three characteristics are undeniable... During our own training session, let's focus on our hands... Let's keep them loose, instead of clenching them into fists, as if we want to hold a feather... Then let's focus on the height of our arms... When we run, we tend to raise them too high, which can accelerate our pace too quickly... This is a mistake... Let's allow our hands to hang loosely, lower our shoulders, and run a few dozen meters with complete ease.
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Emulating animal behavior
The coach, recognized as one of the most resilient Kenyan runners in the world, often encouraged his trainees to observe the behavior of cats, such as their ability to fall on four paws, jump, and move silently. Later, he utilized their natural behaviors in running and strength training, instructing athletes to run silently and perform strength exercises in a way that did not end in a noisy equipment fall. The aim was to teach athletes finesse in executing their own movements, silent movement, and cunning, so that the pursued opponent would not expect an attack. It's worth taking inspiration from these animals, especially since they are born individualists.
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Scientifically reviewed by a clinical dietitian
• 25.03.2026
Julia Wójcik
Diets Premium Expert
Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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