Improving your running style will make you run faster, more safely, and easier while still putting less strain on your body and lowering your risk of injury. Running in proper form decreases fatigue and means that you get the most out of the workout. To improve your shape, use these tips.
Don’t fix your gaze on your toes. Your eyes should be oriented about 10 to 20 feet ahead of you on the horizon. This is not just the right running style, but it is a better way to run so you can see what’s coming and stop crashing.
When you race, does your head jut forward? The neck and shoulder muscles are put under a lot of strain as a result of this, which can cause tension. Hold your head so that your ears are directly above the center of your shoulders while you’re running to ensure you’re not bending forward with your head.
When you run, imagine yourself as a puppet on a string, your whole body long and straight.
Keep Hands at Your Waist
Keep your hands around your waist, just above where they could gently touch your hip. It would be best if you got the arms crossed at a 90-degree angle. Some beginners, particularly when they get exhausted, tend to keep their hands up by their chest.
Holding your arms in that position may cause you to become even more exhausted, and you may experience tightness and stiffness in your shoulders and neck. (If you’re sprinting, though, your muscles will automatically pull your hands back and up.)
Relax Your Hands
Keep your arms and hands as loose as possible when running. Avoid making fists in your hands. If you clench your fists, the tension will travel up your wrists, to your shoulders, and finally to your spine.
It’s best to get a calm fist: Assume you’re holding an egg in either hand and don’t want to crack it.
Check Your Posture
Maintain a straight and upright posture. Your knees should be level, your back should be straight, and your head should be up. Maintain a balanced pelvis by keeping your shoulders behind your ears. When you get tired, make sure you’re not bending forward or down at the hip, as some runners do.
Check the stance every now and then. It’s normal to lean over at the end of a run when you’re exhausted, which can cause spine, shoulder, and lower-back pain. Poke your chest out if you find yourself slouching.
It’s critical to keep good shape at the end of the run to avoid exhaustion and finish high.
Relax Your Shoulders
Not hunched over, the shoulders should be comfortable and square (facing forward). Where the shoulders are rounded too far away, the chest tightens, and breathing is restricted. If the shoulders are calm, it would be much easier to breathe.
Make sure your shoulders aren’t hunched up against your face. If they are, squeeze your shoulder blades together on your back as if you were closing elevator doors. Enable your shoulders to drop and stay in that spot.
Check the posture of your shoulders regularly to ensure that they remain comfortable. Repeat the shoulder-blade grip maneuver if you find yourself shrugging again.
Keep Your Arms at Your Sides
Avoid swinging your arms from side to side. You’re more inclined to slouch if your arms cross over your stomach, which means you’re not breathing efficiently. Side stitches or stomach cramps may also be caused by inefficient or shallow breathing.
When runners get exhausted or nervous, their hands shift closer to their shoulders, shortening the gap between the upper arm and forearm. Enable your arms to fall by your sides and shake them out if you see anything happening. Reposition the head back and comfortably at a 90-degree angle.
Rotate Your Arms from the Shoulder
The shoulder joint, not the elbow joint, can swing the arms back and forth. Consider your arm like a pendulum at your shoulder, spinning back and forth. Allow your elbow to swing back toward you after driving it backward. When your arm returns in front of you, your hand can nearly touch your hip.
It would be best if you waved your arms by your sides. If they cross over your chest, they will begin to move up toward your shoulders, causing you to hunch over. Hunching makes it difficult to breathe. Keep your arms parallel to each other at your feet.
Tip: Imagine a vertical line dividing the body in two, and your hands do not cross it.
When you bounce while running, this is known as vertical oscillation. You lose a lot of energy when the head and body go up and down too fast. If you lift yourself higher off the ground, the stronger the shock you must absorb while landing and the sooner your legs can fatigue.
Run gently and softly on your feet to reduce bounce and conserve energy. Maintain a low-to-the-ground stride and emphasis on fast stride turnover. As if you’re walking on hot coals, take quick, light moves.
According to some researchers, the most effective runners have a cadence of 90, which means their left foot contacts the ground 90 times per minute. Your tempo will increase if you shorten your stride.
Optimize Your Form to Prevent Injury
If you’re still having issues with your running style, you should consider getting a gait analysis. A physical therapist should assess the Z angle, which is created by the relation between your hip and ankle when you move.
How to Find Your Z Angle
Taking a still picture of yourself or a screenshot from a video is the best way to get this image.
- Draw a line parallel to the top of your pelvis across your hip joint.
- Draw a line from your shoulder to your ankle down your stance knee.
- Draw a line from your ankle joint to your toes as the last line.
Your final diagram should be Z-shaped if you are running correctly.
What to Do About Poor Form
If your research shows that you have issues with your shape, you can correct your technique to prevent strain or damage.
If the angle is more significant at your ankle than at your hip, it could indicate calf muscle weakness or tightness. Exercises that specifically address this region, such as a towel calf stretch or anterior tibialis strengthening, can benefit.
It’s a symptom of lousy hip extension if the angle at your hip is greater than the angle at your ankle. Hip flexor stretches and hip strengthening exercises will help you improve your running style.
Ask Your Doctor or Physical Therapist
If you always have pressure that you think is connected to your running style, you should see a doctor or physical therapist. They will assess the discomfort, look for signs of injuries, and suggest any improvements or workouts that may be beneficial.
Long Distance Running has few words for you
Proper running form is as vital as any other factor, such as adequate nutrition, rest, and discipline. In case of ignoring any of these factors, your running performance will decline.