Running is a beautiful sight; it is an art of movement. But to every art, there is technique. Below are 5 key techniques for beginner runners. But even if you are an accomplished runner, be sure you are still maintaining proper form to accomplish efficient and healthy running.
Your eyes should be focused on the ground about 10 to 20 feet ahead of you. Don’t stare at your feet. Not only is this proper running form, but it’s also a safer way to run because you can see what’s coming and avoid falling.
Relax Your Shoulders
Your shoulders should be relaxed and square or facing forward, not hunched over. Rounding the shoulders too far forward tends to tighten the chest and restrict breathing. You’ll breathe a lot easier if your shoulders are relaxed.
Keep Hands At Your Waist
Keep your hands at waist level, right about where they might lightly brush your hip. Your arms should be at a 90 degree angle. Some beginners have a tendency to hold their hands way up by their chest, especially as they get tired. You may actually get even more tired by holding your arms that way and you’ll start to feel tightness and tension in your shoulders and neck.
Check Your Posture
Keep your posture straight and erect. Your head should be up, your back straight, and shoulders level. Keep your shoulders under your ears and maintain a neutral pelvis. Make sure you’re not leaning forward or back at your waist, which some runners do as they get fatigued. Check your posture once in a while. When you’re tired at the end of your run, it’s common to slump over a little, which can lead to neck, shoulder, and lower-back pain. When you feel yourself slouching, poke your chest out.
Don’t be a toe runner or a heel-striker. If you land on your toes, your calves will get tight or fatigue quickly and you may develop shin pain. Landing on your heels means you are over-striding and you’re braking, which wastes energy and may cause injury. Try to land on the middle of your foot, and then roll through to the front of your toes.
|Shoulders||Relaxed but square; facing forward|
|Arms||90 degree angle|
|Hands||At waist level|
|Core||Straight and erect|