Running - Knowledge

Do you know the Correct Running Technique?

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You sure can run, but did you know that an improper form of running could cause damage, rather than benefit your body? Choosing to run is an excellent decision, doing it right is all the more important! Running is one of the easiest exercises and a great way to improve your overall health. But in your enthusiasm to get fit, make sure you don’t end up with any injuries! When you are taking the effort to run, it is also essential to be aware of the correct running technique.

Be Aware of The Correct Running Technique

Let’s find out the best way to run and reap the benefits without unknowingly causing ourselves any harm.

Prep up Your Body

Difference Between Walking and Running
Prep up your body and know the difference ( Source )

When we run, we put the pressure of our entire body weight on the muscles and joints in our legs, knees, ankles, feet and toes. Hence, the less weight the body carries, the lower are the chances of injury to the muscles and joints. So, you got to get your body fitter and weigh less by adding more physical activity in your daily routine. The feet movement has to be very light to acquire the correct running technique. Walk whenever you get a chance, use the stairs and begin by doing low-impact activities regularly like walking, cycling, and swimming, to prep up your body for running.

Warm Up

Pre Workout Stretches
Warm up is necessary ( Source )

If you don’t have time to warm up, you’d better not run either! This signifies how important warming up is before a run. Warm-up exercises before running significantly reduce muscle cramps and fatigue. Build up the speed by starting off with jogging or power walking. You can also do some leg lifts or crouches. Make use of a trampoline if you have one, to activate your leg and stomach muscles. This will help in acquiring the correct running technique.

Know Your Posture

Anatomy of a Stride
Understand the way you run ( Source )

This is the most vital aspect of correct running technique. Know your posture and understand how the feet are landing. Most of us hardly know how we run! Do we place our heels or our toes first, on the ground? When we place our heels on the ground first, the impact sends shock waves through the ankle, knee, hips and lower back, which can cause injury. The right way is to take shorter strides, land on the middle of your foot and lightly bounce off without the heel touching the ground. Know Your Feet and Pronation to optimize your running.

Look Ahead

Run In A Correct Posture
Look ahead and not down! ( Source )

The way you hold your head is key to the correct posture. Always look in front and not at your feet. This will automatically straighten and align your neck and back. Some people also feel that if they lean forward it gives them a better posture. However, looking ahead is still essential.

Move Your Arms

Correct Running Technique
Move your arms correctly ( Source )

Arm movement is important for stabilization. Your hands mainly control the tension in your upper body, while the arm swing lets you move forward in conjunction to your leg stride. The arms should swing forward and back. Keep the elbows at a 90-degress angle, as this will in return help you establish the correct running technique. The shoulders should not be held tight and the hands should be relaxed but stable.

Cool Down is a Must

While warming up is essential before a run, cooling down is required to get your heart rate back to its normal state and relax the muscles. This reduces the soreness and helps you prepare for the next run. Do a few stretches, slow jogging or gentle walking to cool down.

Uphill/Downhill Running

If you happen to stay closer to the hills, you can try running uphill. This is an excellent way of improving your technique as you take shorter strides and land on the forefoot. However, be careful while running downhill. The correct landing is vital to avoid stress on your shins or knees.

How to Run Downhill
Perfect foot position for downhill running ( Source )

Don’t Overdo

Increase your daily run bit by bit. Don’t push yourself too hard by running for longer durations in the beginning itself. One of the most common 12 Running Mistakes You Should Not Make is subjecting your body to sudden and excessive physical exertion increasing the possibility of injury. Your muscles need time to build up to sustain longer schedules.

Also, if you have to get fit, you definitely got to eat right. Cut the junk food and focus on including healthy food in your diet. Drinking lots of water is a given. Run your way to good health and follow the above tips to get the best results. Watch all your worries run away too, as you embark on your route to happiness.

Let us know your ideas and experiences. Comment below!

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