We all know the benefits of running exercises but do not know the importance of correct posture while running or jogging. It is very important that every sports coach take running technique drills and conduct special running technique classes from the start only. This way the beginners will learn to run properly and the chances of injury will be reduced considerably. It is also essential that they learn the running techniques for speed, so that they will be able to avoid injury and run faster at the same time. It is so essential to learn the proper running techniques for long distance running as a proper running form will ensure that they lose minimum energy while running the distance. In this article we are going to discuss the proper running form and the proper position for each part of the body.
Let’s start from the head. Most people tend to look downwards at their shoes or at the road while running. This should be avoided. One of the best running techniques and tips given by coaches is to keep your head focused on the horizon while running. Running with the head downwards will cause a strain in your neck and result in contraction of the back. Hence, by keeping your head straight, you can minimize the chances of injuries.
Shoulder positioning is also one of the most important running techniques for sprinters. Proper positioning of shoulders will help you increase your speed of running. While running, most people tend to keep their shoulders shrugged up rigidly which is to be avoided. The proper running technique is to let your shoulders just loose enough keeping themselves at a low level.
Arms and Palms
While running it is not necessary to clench your fists, unless you are running to hit somebody! 🙂 Keep your fists loose so that you do not apply unnecessary pressure on your palms or knuckles. Move your arms forwards and backwards between the chest and the waist. Please do ensure that at no point you make your arms more rigid than they need to be. Let your arms move freely and ensure that they do not obstruct your run by moving sideways.
Torso and Hips
It is important that you maintain an upright torso while running. If you keep your head up & straight and torso low, your torso will automatically straighten. Maintaining an upright torso while running is very important, as it allows the lungs to breathe with maximum oxygen and run more. With a straight back and torso, the hips will also fall into the correct place i.e. parallel to the ground. Maintaining the proper running form for the hips is an important part of proper running technique for sprinters as hips are the center of gravity, and an improper hip position can really slow down a sprinter.
Legs and Feet
It is essential that when sprinters run, they maintain a high knee-lift, as this will enable them to take a longer stride and apply more pressure while landing on the feet and pushing the ground for the next motion. This is quite good running technique for sprinters. Breathing should also be monitored and rhythmic. For endurance runners, it’s recommended that they do not lift their knees too high and take shorter strides, as taking longer strides consumes more energy. Long distance runners need to spread out their energy over the long run hence, it’s better that they take shorter strides. Make sure that your ankles are flexed when you land your foot on the ground, so that you can create more ‘jump’ in the push-off.
By using these above techniques you can avoid a chance of causing long term harm to your joints, neck and back.