Running should be easy as if we were putting a foot in front, is that true? Anyone can run, but having the right technology can make a big difference.
Good running technique will help make us feel less tired while running, reduce the risk of injury and ultimately run more fun.
Mitchell Phillips, StrideUK’s running expert, shares his basic tips to help you run comfortably and efficiently:
Keep the head mild
You should look straight ahead, about 30 to 40 meters forward, and avoid looking at the feet below. Looking down will create stress in the neck and shoulders. We must keep the jaw and neck relaxed.
Not to bend the shoulders
Shoulders should be kept at the back and down. Keep them relaxed and avoid being stressed. The shoulders should not be bent further because their curvature may restrict breathing, allowing less oxygen to reach the muscles.
Keep your hands relaxed
Hands should remain relaxed, but not allowed to flop. Tight hands can cause stress all the way up to the back and shoulders.
Keep the arms at an angle of 90 degrees
The arms should be bent at an angle of 90 degrees. You should try to swing them forward and backward, not across the body. The arm movement helps push us forward, so swinging them aside is a waste of energy.
Bend forward while running
It is not recommended to bend forward or back from the waist as this puts pressure on your hips. Some experts recommend running in a vertical position, but Phillips believes that using body weight to lean forward slightly while running can reduce heel bumping and help land in the middle of the foot.
Keep the hips stable
The hips should remain stable and forward. The butt should not be projected outward or the hips shaking from side to side. Maintaining this position may help prevent lower back and hip pain.
Do not raise your knees up much
Landing with a slight knee flexion. This method helps absorb shock when running on hard surfaces. Do not lift your knees too much and avoid jumping up and down. The knees should be raised forward instead of going up.
Strike the middle of the foot
Mid-foot landing is the safest way to land for most runners for recreation. Avoid hitting the ground with your heel or forefoot first. The foot should land under your hips – not out of the front of the runner.
Not to hit the ground strongly
The goal is to run in short, light steps. A good run is light and quiet. Whatever the weight of the runner, the foot should not slap the ground out loud when you hit it. Light steps are the most efficient and least stressful.
Breathe deeply and harmoniously
Whether breathing through your nose or mouth, you should try to breathe deeply and harmoniously. Avoid shallow and fast breaths. It is advisable to try to achieve one breath for every two steps, but not to be afraid of trying to breathe longer.