Shannon's health and fitness blog

Running Technique

I am often asked on the correct technique to use when running so here it is:

  • You should look forward at the horizon.  Keep your head on top of your spine and do not bend forward or look down at your feet.
  • Relax-keep your arms, shoulders, neck, and face loose.  Unclench your hands and let your jaw jiggle.
  • Run tall-gravity and weak core muscles cause many runners to fold in the middle when their feet land.  Imagine that wires are attached to your shoulders, pulling you up slightly.  Thrust your hips forward slightly.  Think about being stable when your foot lands.  It’s easier to run tall if you’ve worked your core properly.
  • Land on your midfoot-If you’re landing heel-first, it means you’re extending your leg too far out in front of you.  This forces your muscles to work on stabilization, rather than a forward motion.  Shorten your stride and focus on thrusting backward with force.
  • Run softly- Loud footfalls means inefficient running.  Try running more quietly.  This will force you to land midfoot and take shorter, quicker strides.
  • Breathe properly-Your breathing should be rhythmic and deep.  You should feel your diaphragm, not your chest, doing the work.  Exhale with controlled force.  When you speed up, don’t let your breathing become shallow.
  • Swing symmetrically-You can check this on a treadmill in front of a mirror to make sure your arm swing is symmetrical.

Always stretch after you run!  I can’t emphasize this enough.  It may not feel like you need to stretch, but you will suffer many injuries down the road if you skip stretching.

Don’t feel pressured to continue faster than you’re able.  Move ahead only when you feel ready.

Don’t skip the warm-up.

Always drink adequate amounts of fluids before, during, and after your runs, especially in the heat.


March 7, 2010 - Posted by | Uncategorized

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