Running Technique

Running technique is usually different from person to person but the general concept should be universal.

How many of you run on a regular basis? Whether it be just a couple of miles a week or a ultramarathoner, running technique is important at preventing injury. 

I was a competitive runner in high school (cross country and track), but had no desire, nor was I good enough to run at the college level. Running technique was never something that was discussed or tended to in high school. 

I do still run 3 times a week between 2 and 3 miles each run, and a few years ago, while on a run with my husband, he commented on my stride. He told me my stride did not look right. I was whipping my feet and legs out to the side, instead of bringing them straight forward.

At this point, I started doing research on proper running technique. 

Proper technique does not only include the feet and ankles but also the hips, trunk, arms, hands, and head. 

Here is a breakdown of what each body part should be doing:

• Head: should be held in a chin tuck position with ears directly over the shoulders, not hung down or forward. 
• Arms: they should not cross over the midline of your body and the elbows should be held at 90 degrees.
• Hands: relaxed open and not clenched into fists. If your hands are clenched, you may be too tensed which can lead to the rest of your body tightening up.
• Trunk and hips: Do your best to decrease the sway and point them forward. Meaning do not rotate too much. Do this by tightening up your core muscles to stabilize your pelvis. Too much sway causes your body to release more energy, making you tired faster.
• Feet and ankles: It is most ideal to land on your mid foot because this allows the body to absorb the shock more efficiently, but in the end where you land does not matter as long as you are comfortable. You also want to remember not to land too hard, pounding your feet into the ground, this causes increased force being pushed through your joints.

A few other things to focus on

• Make sure the same running technique should be utilized no matter how fast you are running. You can increase your tempo and maintain a correct posture.
• You also do not want to take too large of a step which can cause you to land on your heels, which in turn can cause you to increase the amount of force going through your body. 
• Control your movements. Do not flail around; this will decrease the amount of energy you have because of the excess movements your body is making.

Breathing

How about your breathing? be aware of with breathing is keeping it steady and relaxed. Trying to take deep breaths in and out will help you maintain your composure. Taking too shallow of a breath can lead to decreased oxygen to your body and hyperventilation. 

I know from experience that changing your running technique takes time and energy, but it also has helped me decrease the pain with running I used to have in my legs and increased my endurance. But remember, running technique is usually different from person to person but the general concept is universal.

If you want more information check out this site.