Do you want to run faster with less effort? Do you want to run injury-free? The following techniques will get you running more efficiently from head to toe.
HEAD
• Your torso will always follow what your head is doing – so keep your head up and don’t allow your chin to jut forward.
• Look ahead naturally several feet ahead of foot strike, not down at your feet.
SHOULDERS
▪ Keep them low and loose, not shrugged up high and tight. As you get fatigued late into a run, avoid letting your shoulders creep up toward your ears.
▪ Shoulders should stay square – facing forward.
TORSO AND BACK
▪ Use a slight forward lean (but not at the waist) and “run tall” to promote optimal lung capacity.
▪ Leaning too far forward leads to injuries to the hamstrings, groin, calves, neck, and back while leaning too far backward can lead to back pain.
ARMS
▪ Arms should swing naturally and loosely at about 90 degrees.
▪ Keep your hands gently cupped, not clenched.
▪ Hands should never cross the midline of your chest.
▪ Arms too high can lead to neck, shoulder and upper back stiffness.
HIPS AND KNEES
▪ Hips, knees and feet should be in line.
▪ Keep the hips forward in line with the rest of your body, not shifted back.
FOOTSTRIKE
▪ Your foot should hit the ground UNDER your center of gravity (rather than ahead of the body).
▪ Land on your mid-foot or forefoot with your knee slightly bent to absorb shock.
▪ Excessive toe strike increases strain on lower leg and overworks the calves.
▪ Excessive heel strike increases injuries in the knees, hips and back.
