How to perfect your running form
How to perfect your running form
Ever
wondered why a short 10 minute run is all it takes for your lower back
to start acting up, or your shins to start pounding?
The secret lies in the perfect running form. Not to be trifled with, the right running form can make a big difference to the effectiveness of your workout by improving your speed and intensity. Besides this, good running form helps in fighting common injuries by correcting your running posture and balance. Let's take a look at what this perfect running form is all about...
Before considering the posture, plan your running. Now that you have set your goal to run, planning your running is essential. Strap a pedometer, good quality rubber-base shoes, a bottle of water, sport well-fitted gear and you are good to go long distances.
Planning goes a long way in perfecting running posture. Are those shoes fitting well? Is that bottle of water strapped on comfortably to the runner's pouch around your waist? Are you well hydrated at the beginning of the run? Did you eat a carb-rich snack before setting out? These are all considerations that only hit you when your running is planned well. Without these, your posture does suffer.
Time the number of kilometres you'll run, and then gradually beat your old time. Aim at running 3kms, if you are a newbie, and then gradually escalate it to 4kms, 5kms and so on. Run thrice a week, when you start your training and then steadily move up the ladder.
Warm up and stretch before you run: Irrespective of the fact that you are going for a simple jog, or you are training for a marathon, it is a must to warm up by performing a simple stretching routine before you run. Do a gentle jog, spend another 10 minutes stretching your calves, hamstrings, quads and glutes. Also, stretch your back and shoulders to complete your stretching routine.
Mind your posture: Good posture while running keeps bones and joints in a straight alignment so that muscles are used effectively. Right posture aids in keeping the abnormal wearing of joints at bay. It also leads to using the right amount of muscles, therefore maintaining your energy levels. Maintain your neck in a straight position, without throwing your hip off balance or turning your head, when running.
Decide which running stance suits you:
Toe first - This doesn't literally mean the toe. Rather, it means the balls of your feet, the base of your big toe. Many runners are accustomed to this form of running. It allows them to spring back with each stride, and prevents the jarring effect of the heel striking the ground.
Heel to toe step - In this posture, the heels of your feet touch the ground as you run. Land softly, by keeping your foot below the hip. For maximum forward momentum, push off into the next step by keeping your foot straight. Your toes should point straight ahead when running and not inward or outward.
Checklist for your upper body while running
-Keep your abs engaged. Make sure your spine is stable and your pelvis erect.
-Activate your torso. Lift it up while running. This will not let your upper body rest in an inactive position. Running with an inactive or awkward stance upper body, is the surest way of contracting back problems.
-Keep your hands relaxed. Move your hands in a swinging position while running, but do not give them hard jerks as this can attack your back as well.
-Keep your shoulders relaxed and down. Let them fall as much away from your ears. This can be done when you inhale and exhale at proper intervals.
-Look straight ahead. Never look down when running, as it can pose a risk to your normal breathing pattern. Look straight ahead and run upright.
The secret lies in the perfect running form. Not to be trifled with, the right running form can make a big difference to the effectiveness of your workout by improving your speed and intensity. Besides this, good running form helps in fighting common injuries by correcting your running posture and balance. Let's take a look at what this perfect running form is all about...
Before considering the posture, plan your running. Now that you have set your goal to run, planning your running is essential. Strap a pedometer, good quality rubber-base shoes, a bottle of water, sport well-fitted gear and you are good to go long distances.
Planning goes a long way in perfecting running posture. Are those shoes fitting well? Is that bottle of water strapped on comfortably to the runner's pouch around your waist? Are you well hydrated at the beginning of the run? Did you eat a carb-rich snack before setting out? These are all considerations that only hit you when your running is planned well. Without these, your posture does suffer.
Time the number of kilometres you'll run, and then gradually beat your old time. Aim at running 3kms, if you are a newbie, and then gradually escalate it to 4kms, 5kms and so on. Run thrice a week, when you start your training and then steadily move up the ladder.
Warm up and stretch before you run: Irrespective of the fact that you are going for a simple jog, or you are training for a marathon, it is a must to warm up by performing a simple stretching routine before you run. Do a gentle jog, spend another 10 minutes stretching your calves, hamstrings, quads and glutes. Also, stretch your back and shoulders to complete your stretching routine.
Mind your posture: Good posture while running keeps bones and joints in a straight alignment so that muscles are used effectively. Right posture aids in keeping the abnormal wearing of joints at bay. It also leads to using the right amount of muscles, therefore maintaining your energy levels. Maintain your neck in a straight position, without throwing your hip off balance or turning your head, when running.
Decide which running stance suits you:
Toe first - This doesn't literally mean the toe. Rather, it means the balls of your feet, the base of your big toe. Many runners are accustomed to this form of running. It allows them to spring back with each stride, and prevents the jarring effect of the heel striking the ground.
Heel to toe step - In this posture, the heels of your feet touch the ground as you run. Land softly, by keeping your foot below the hip. For maximum forward momentum, push off into the next step by keeping your foot straight. Your toes should point straight ahead when running and not inward or outward.
Checklist for your upper body while running
-Keep your abs engaged. Make sure your spine is stable and your pelvis erect.
-Activate your torso. Lift it up while running. This will not let your upper body rest in an inactive position. Running with an inactive or awkward stance upper body, is the surest way of contracting back problems.
-Keep your hands relaxed. Move your hands in a swinging position while running, but do not give them hard jerks as this can attack your back as well.
-Keep your shoulders relaxed and down. Let them fall as much away from your ears. This can be done when you inhale and exhale at proper intervals.
-Look straight ahead. Never look down when running, as it can pose a risk to your normal breathing pattern. Look straight ahead and run upright.
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