How to run properly and healthily
Proper running technique is essential to prevent injuries and achieve maximum results. Technique is not just about the legs and lower body; it starts with the head and ends with the toes. Read on for the most important elements of proper running.
Posture: keep your head up, relax your shoulders and consciously engage your core while running. Avoid hunching and bending forward too much.
Head: keep your chin up, don’t tilt or lower your head. Try to follow the terrain and look at least 5 metres ahead of you, so that your reactions to changes in the surface you are running on are timely.
Shoulders: push your shoulders slightly back and try to bring your shoulder blades together. An open chest will help you breathe more effectively and maintain good posture. Core: the centre of gravity is in the middle of the body, actually in front of the chest, and that position is very important. While running, try to maintain a slight forward lean.
Foot strike: contact should ideally happen on the midfoot, not on the toes and not on the heel. That will reduce the pressure on the joints, especially if you often run on hard surfaces. Stride: take shorter steps rather than longer ones. They will help you touch the ground with the midfoot. Cadence: if running is your hobby, aim for a cadence of 160 steps per minute. That will help you run more efficiently, so you will use less energy while exercising.
All the “rules” about proper technique are individual and you won’t be able to stick to all of them completely. These tips are general and every runner can adapt them to their own needs and state of health.
Foot strike: heel, midfoot or toes?
Heel strike − this contact can cause pain in the joints, especially the knees, and that pain can spread to the back. The risk is particularly present on hard surfaces such as asphalt or concrete. Toe strike − toe contact can put great pressure on the calves and the Achilles tendon. Ideally the contact should be on the midfoot.
Proper breathing
Opinions on breathing are divided. Some advocate breathing through the nose, others through the mouth. By breathing through the nose you partly clean or humidify the air in the nose. How you breathe is up to you. Try rhythmic breathing, which means inhaling for three steps and exhaling for two. That will help you maintain a steady rhythm.
Breathe into your belly, not your chest − abdominal breathing is deeper and means inhaling more air. Breathing is normally an automatic activity we don’t usually pay attention to. Try to change it while running and focus on your breathing, or on its manner, frequency and speed at certain phases of the run. Your breathing style depends on the speed and intensity of running. At low intensity you can probably breathe through your nose, while at higher speed the body will need more oxygen and you will need to breathe through your mouth.
Arm and leg coordination
With proper coordination of arms and legs you will keep better balance and improve your running economy. How do you do that? Here is an example. Hold your arms at a 90° angle and move them forward and back in a relaxed way. The movement should go from the hips to the chin. Keep your elbows close to your body and avoid crossing your arms in front of your body. Coordinate the movements of your arms with those of your legs. When your right foot touches the ground, your left arm should be in front, and vice versa. Avoid clenching your fists or moving your arms too aggressively. Bear in mind that everyone walks and breathes differently and has different coordination. Look at the tips in this article as general basic information.
While running, a stitch may appear in the abdomen, and pain in the hip area can make running unpleasant. It is common among beginners who have not yet found their breathing style, and the cause of a stitch while running is most often a mismatch between the rhythm of running and breathing. That causes a tremor in the internal organs, which move without the support of the abdominal muscles. Another reason may be the food you ate before training or the race. It is advisable not to eat for an hour before exercising.