We’re going to presume that you’re running because you enjoy it. You’ve chosen this activity because it’s good for you, and not just in a “it burns calories” kind of way.
If you’re serious about your running, then there are some things you need to know about how to stand while running that will help keep your body healthy over time.
| Takeaways |
|---|
| Maintaining proper running form is essential for injury prevention and optimal performance. |
| Stand tall with a relaxed posture, keeping your head aligned with your spine. |
| Engage your core muscles to stabilize your body and maintain balance while running. |
| Keep your shoulders relaxed and avoid hunching or tensing them up. |
| Maintain a slight forward lean from the ankles to promote efficient forward movement. |
| Land softly and quietly on the midfoot or forefoot, avoiding heavy heel strikes. |
| Maintain a quick and efficient cadence by taking shorter and quicker strides. |
| Swing your arms naturally and keep them at a 90-degree angle, avoiding excessive side-to-side movement. |
| Listen to your body and make adjustments to your running form based on comfort and efficiency. |
Stand Tall
Stand tall and straight. Let your shoulders relax and down, so they’re not hunched up around your ears.
Don’t bend over or hunch forward at the waist. This will cause unnecessary strain on your back and hamstrings, which could lead to injury over time.
Don’t lean backward—it’s good to gain some momentum as you run, but too much can lead to stress fractures or other injuries due to the added weight of gravity on top of your legs.
Don’t crane your neck forward or look down at the ground; instead keep eyes focused forward in front of you for better balance and safety (and fewer trips).
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Shoulders Back, Chest Up
It’s important to keep good posture when you run, because it can help prevent injury and improve performance. To maintain proper form while running:
Keep your shoulders back and chest up. This will help you avoid rounding your back or slouching forward too much as well as allow for better movement of the arms and legs.
Try to keep a straight line from head to hips throughout each stride. Your shoulders should be relaxed and level, not rounded forward or hunched over the waist like an angry bird (which we both know would never happen).
| Point | Description |
|---|---|
| Shoulders Back | Position your shoulders in a backward and downward motion to align them with your spine. |
| Chest Up | Lift and expand your chest upward to maintain an open and upright posture. |
Get the Chin Down
Keep your head up, but not as high as it might be when you’re standing still.
Avoid looking at your feet or the ground below your feet. Looking down will make it harder to see what’s coming and maintain good form.
Don’t look up at the sky or at trees, buildings, or other things that are all around you—they’re not going to help you run faster!
The same goes for looking ahead of yourself: if you can see more than a few feet in front of yourself while running (and most people can), then there’s no reason to look ahead.
Swing the Arms Back
As you swing your arms back and forth, do not pull them too tightly to your body or tense up the shoulders. The shoulders should be relaxed and swinging naturally as if you are running on the beach.
The hands should be loosely holding onto the straps of your holding or pulling device (treadmill, elliptical machine, etc.).
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Don’t Clench the Fists
When you’re running, it’s easy to let your hands go lax and hang down by your sides. But this is a bad habit that can make you tired faster, make your hands sore, and make it difficult for you to hold onto things (like water bottles). Instead of letting them hang there uselessly, clench the fists!
This will keep the blood flowing through them regularly and keep them from getting cold in the winter months.
The clenched fists also act as a sort of shock absorber when you hit potholes on the road or run over rocks in trail running conditions and they’ll help prevent injuries like carpal tunnel syndrome.
Keep Your Hands Open and Relaxed
The next thing to do is keep your hands relaxed. Don’t clench your fists, and keep the thumbs on top of the fingers. Also, do not cross your arms or hold on to your elbows this can lead to an injury!
Keep Your Thumbs on Top of Your Hands
In a running posture, it’s important to keep your thumbs on top of your hands. This will help maintain a straight wrist and prevent you from bending it too far inward or outward. In addition to this general thumb rule, it’s also important not to clench your fists when you run you’ll want them relaxed so that they don’t cause any unnecessary tension in the arm muscles.
To avoid swinging out too far from side to side while running, try not letting go of the reins and keeping them at chest level as much as possible.
This will also ensure that they won’t start getting tangled up with each other! If you feel like something might be getting caught on something else (like a branch), check immediately before continuing forward so nothing happens later down the road!
| Point | Description |
|---|---|
| Thumbs on Top | Maintain a hand position where your thumbs are positioned on top of your hands. This grip style provides better control and stability. |
Run with Ease and Smoothness
Now that we’ve covered the basics of how to stand, let’s take a look at how you should run.
Running with ease and smoothness is one of the most important aspects of your running technique. Runners who bounce up and down as they run create extra work for themselves as well as increased stress on their body parts.
Similarly, runners who have a jerky, stiff or rigid style will be more likely to injure themselves than runners who are smooth in their movement.
Also avoid running with a stiff upper body or lower body because this can cause you to lose balance while on your feet but also when sitting down somewhere (like at work). And finally don’t run in an overly rigid manner because this can cause injury too!
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Don’t Look at Your Feet
Distance running is not about what your feet are doing. It’s not about how far you’ve gone or how fast you’re going. It’s about going, and if you want to go longer distances and faster times, then forget everything else and just do it.
It’s easy to get caught up in looking at your feet while running; they’re right there! But this is a mistake that will waste precious energy and make it harder for you to run at an efficient pace. So don’t look down look forward!
Don’t Run Too Fast
It’s important to understand that running fast will not make you an instant fitness expert. If you’re out of shape, it will be difficult for your body to adapt to the exertion required by running quickly.
You may end up with sore muscles and aching joints and that’s if you’re lucky! If this happens, take some time off from your running routine so that your body can heal itself.
If you do decide to start running faster than usual, then it’s important to take precautions against injury and overexertion. This can include:
- Warming up for 5-10 minutes before starting a run
- Stretching after each run (even if it’s just for 5 minutes)
- Drinking plenty of water during the day
- Taking days off when needed
Take Advantage of a Tailwind
If you’re lucky enough to have a tailwind, it’s time to take advantage of it.
If there is a strong wind coming from behind you while you run, turn around and face into the wind.
You can even raise your arms above your head or stretch them out (or both) for added resistance and challenge.
This will give your legs an extra workout and make running more difficult but in an enjoyable way!
If there is a light breeze blowing from one side or another, try scooting closer to one side of the sidewalk as much as possible without stepping off into traffic or if there are trees nearby, lean against them with one side facing toward them so that only half of your body catches the air flow at any given time.
| Point | Description |
|---|---|
| Tailwind Benefits | Leverage the natural wind direction and speed to enhance your running performance. |
| Increased Speed | Enjoy a boost in speed and efficiency by running with the wind at your back. |
| Reduced Effort | Experience reduced resistance, making it easier to maintain a faster pace. |
| Strategic Planning | Plan your route to take advantage of tailwinds, considering wind direction and changing weather conditions. |
| Hydration and Protection | Stay hydrated and protected from the sun when running with a tailwind, as the cooling effect may reduce awareness of exertion. |
Relax Your Face
You want to relax your face.
Don’t frown. Don’t look down at the ground. Don’t look up at the sky. Don’t look anywhere in particular, but don’t let your gaze be fixed, either (that will only make you dizzy).
Instead, just try to keep your head and eyes bouncing naturally with each step you take it will feel pretty weird at first, but after a little practice it should come naturally and help keep things from getting boring on long runs!
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Stay Focused and Be in the Moment
In order to run effectively and efficiently, you must be present in the moment. This means that you should focus on what is going on right now, without thinking about the past or future.
Your mind should not wander to thoughts of how fast your running pace is, how far you have to go before reaching your destination, or how much time it will take for someone else who is running faster than you. Instead, think about what each footfall feels like when it lands on the ground and absorbs its impact; notice how smooth it feels as it pushes off from the ground again into another stride.
It’s okay if those thoughts come up it’s normal! Just don’t spend too much time thinking about them be sure to bring yourself back into focus whenever distractions arise.[/column]
Determine Your Breathing Style Early On
Your breathing style is another vital part of running. You need to be comfortable with it, because it’s going to help determine the pace you’ll run at and how long you’ll be able to maintain that pace.
The most common type of breathing pattern is known as the 3-step run-breathe cycle: inhale for 3 steps, hold your breath for 1 step and exhale (via pursed lips) for 3 more steps.
This technique is popular among runners who want some extra air while they’re working out but if that doesn’t work for you, don’t worry!
There are plenty of other options available on the market today. Some runners prefer short bursts of hyperventilation; others like longer breaths with less oxygen intake than usual; still others may opt not to breathe at all by using an old-fashioned snorkel mask or scuba gear when jogging around town.
So whatever method works best for YOU should go ahead a try it out sometime soon—I’m sure it’ll do wonders toward helping YOUR fitness level increase over time 🙂
Choosing the right shoes for running is crucial for comfort and performance. Discover our tips on starting running in Altra and make an informed decision for your running journey.
Conclusion
No matter what style of breathing you have, you can use the tips above to help improve your running form.
But if you’re new to running or looking for some extra motivation during your next workout, try implementing these key points into your routine.
And remember: the more often you practice good posture, proper arm swing and open hands (among other techniques), the easier it will be for them to come naturally when you’re in motion!
Further Reading
- Tips for Proper Running Form: Learn valuable tips and techniques for maintaining proper running form to improve efficiency and reduce the risk of injuries.
- Running Form Tips: Discover expert advice and practical tips on how to optimize your running form for better performance and injury prevention.
- Running Properly: Common Mistakes and Tips: Explore common mistakes made while running and gain insights on proper running techniques to enhance your running experience.
And here’s the FAQs section:
FAQs
What is the importance of proper running form?
Proper running form is essential for various reasons, including injury prevention, efficient energy utilization, and optimal performance. Maintaining proper posture, stride, and foot strike can help reduce the risk of injuries and improve overall running efficiency.
How can I improve my running form?
Improving running form can be achieved through various strategies, including strength training exercises targeting key muscle groups, focusing on proper posture and alignment, working on cadence and stride length, and seeking guidance from running experts or coaches.
Are there any common mistakes to avoid while running?
Yes, some common mistakes to avoid while running include overstriding, slouching or hunching over, landing with a heavy heel strike, and improper arm swing. These mistakes can lead to inefficient running mechanics and increased risk of injuries.
Can I fix my running form if I have been running with poor form for a long time?
Yes, it is possible to improve running form even if you have been running with poor form for a long time. However, it requires a gradual transition and consistent effort. Incorporating specific exercises, focusing on form cues, and seeking professional guidance can help you make positive changes.
Should I consult a professional for running form analysis?
Consulting a professional, such as a running coach or a physical therapist, for running form analysis can be beneficial. They can provide personalized feedback, identify areas for improvement, and offer guidance on specific exercises or techniques to enhance your running form.
Hellen James is an outdoor enthusiast, writer, and hiker. She loves to explore the world around her by immersing herself in nature and visiting new places.
