Tips for good running technique

How to run well

Improving your running technique can help you run faster, more efficiently, and with less stress on your body. Follow these tips and tricks to perfect your running technique or just how to start running:

Look ahead

Your eyes should be looking at the ground about 10 to 20 feet in front of you. Above all, do not look at your feet. Not only is this the right way to go, it’s also safer, because you see what’s going on ahead.

Land halfway

Don’t be a toe runner or a heel jumper. If you land on your toes, your calves will tire very quickly and you will be in pain. Landing on your heels means you are taking too big steps and braking, which wastes energy and can mostly cause knee injuries. Try to land on the middle of your foot, and then roll the stride up to your toes.

Keep your arms at your hips

Try to keep your arms at your hips, a little above your waistband. Your arms should be at a 90 degree angle. Some beginners tend to keep their arms high up to their chest, especially when feeling tired. Ironically, you are going to feel more tired keeping your arms up there, and you will feel tension in your shoulders and neck.

Relax your hands

When running, keep your arms and hands as relaxed as possible. You can close your hand a bit, like you’re holding an egg and you don’t want to break it. Do not lock your wrists, as this will cause stiffness in the arms.

Pay attention to your posture

Keep your posture straight and erect. Your head should be high, your back straight, your shoulders level.

Keep your shoulders under your toes and maintain a neutral posture. Make sure you don’t lean forward or back from your waist, which some runners tend to do with a little fatigue. Check your posture here and there.

When you are tired towards the end of your run, it is very common to lean a bit, which can lead to neck, shoulder and lower back pain. When you feel like that, pull your chest out.

Relax your shoulders

Your shoulders should be relaxed and square, not hunched over. Rounding the shoulders forward tends to stiffen the chest and restrict breathing.

Move your arms to the shoulders

Your arms should move front to back from the shoulder joint, not the upper arms.

Don’t bounce

Try to keep your stride low to the ground and focus on making quick strides. Too much up and down movement wastes energy unnecessarily and can be hard on your lower body.

Take short, small steps, as if you were running over embers. The higher you raise your legs off the ground, the greater the impact you will absorb on the ground and the faster your legs will become exhausted.

Keep your arms out to the side

Avoid swinging your arms out to the sides. If your arms tend to cross your chest, you will tend to slouch, which means you will no longer breathe efficiently. Imagine a line dividing your body in half, your hands should not cross it.

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