When we think about how
to run, we tend to focus on our feet….one foot in front of the other. That
sounds easy enough, right? If your running form is incorrect, you’ll end up
with aches and pains everywhere! Proper running starts with your head and works
its way down to your feet. Make sure to avoid these mistakes the next time you
head out for a run.
Let’s start up top. How
you hold your head is key to your overall posture, which determines how
efficiently you run. Your eyes should be focused on the ground about 10 to 20
feet ahead of you and don’t stare at your feet. This will strengthen your neck
and back, and bring them into alignment. Be sure to not let your chin stick
out.
Shoulders play an
important part in keeping your upper body relaxed while you run. Your shoulders
should be low and loose, not high and tight. As you get farther into your run,
you may notice your shoulders tense up toward your ears. Be sure to take a deep
breath in and as you exhale, relax your upper torso and roll your shoulders back
and down towards your pelvis. Make sure your shoulders are stacked over your
hips. They should also remain level and shouldn’t dip from side to
side with each stride.
Moving down,
your arms shouldn’t move across your body when you run. Doing so will use up
energy, tires your muscles, and prevents your body from propelling forward.
Your hands control the tension in your upper body, while your arms swing in
conjunction with your leg stride to drive you forward. Keep your hands in an
unclenched fist with your fingers lightly touching your palms. Be sure your
elbows are bent at about a 90 degree angle.
The position of your
torso while running is affected by the position of your head and shoulders.
With your head up and looking ahead and your shoulders low and loose, your
torso and back naturally straighten to allow you to run in an efficient position
that allows for optimal lung capacity and stride length. Many people refer to
this as “Running Tall” which means you need to stretch yourself up to your full
height with your back comfortably straight.
Your hips are key to
good running posture. Proper position of your torso while running helps to
ensure your hips will also be in the ideal position. With the rest of your body
comfortably upright and straight, your hips will naturally fall into proper
alignment.
Efficient endurance running
requires a slight knee lift, a quick leg turnover and a short stride. Together
these will facilitate fluid forward movement instead of diverting energy. When
you run with proper stride length, your feet should land directly underneath
your body. As your foot strikes the ground, your knee should be slightly flexed
so that it can bend naturally on impact.
Be sure your feet push off the ground with maximum force. With each
step, your foot should hit the ground lightly, landing between your heel and
midfoot, then quickly roll forward. Keep your ankle flexed as your foot rolls
forward to create more force for push-off. As you roll onto your toes, try to
spring off the ground.
If you are interested in
more information on how to properly run, contact the Fitness Department at
(309) 274-4209.
Feel like putting these
tips into use? Sign up for our 19
th annual RUN FOR THE HEALTH OF IT
5K on Saturday, July 14
th. To register online, visit
www.signmeup.com/83154 or download a registration
form at www.pearcecc.com!
