Running the RIGHT Way

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!