A good running style does not guarantee great running performances, but poor running style certainly sabotages them. Every runner should understand the basics like proper breathing, posture and foot strike. Running should be as easy as putting one foot in front of the other, right? Anyone can run, but having proper technique can make a huge difference. Science of Running: How to Run Right , Running shoes nike adidas, health heart, run for fun unity, treadmill knees.
Science of Running: How to Run Right
There is a lot of chatter surrounding proper running form in today’s running world, which makes it very difficult to discern which approach is appropriate or suitable for you. With proper form, you can help improve your performance and decrease your risk of running ailments and injuries.
- Choose the right shoes: If you plan to run on concrete roads, you should opt for a road shoe, which offers cushioning to protect your joints from impact but is still lightweight with minimal treads to promote speed. On the other hand, if your runs will take you onto rougher terrain, get a trail shoe, which is heavier but offers more tread and cushioning to protect against uneven surfaces.
- Proper Running Posture: Just as you should maintain good posture when standing or sitting, maintaining a relaxed, upright posture while running is essential. Hold your head high, centered between your shoulders, and your back straight and avoid looking down at your feet. Looking down will create tension in your neck and shoulders. Bend your elbows at approximately a 90-degree angle with your elbows slightly pointed away from your torso. As your arms pump, your elbows should swing somewhere between your chest and waistline—not higher or lower than that. Don’t strike the ground heavily. Certainly there is a distinct difference between heel-striking, a midfoot-striking gait and running on your forefoot. If you land on your heels, you are stopping your forward momentum and causing undue stress on your knees. If you force your body into a specific forefoot strike, you might be able to instantly decrease the amount of biomechanical strain pushed towards your knees and joints reducing the impact force, opines Dr Ram Rahim. Don’t hunch your shoulders, keep them relaxed and parallel to the ground. Don’t bend forward or backward from the waist as this places pressure on the hips.
- Breathe rhythmically: Over time, each runner will discover a breathing technique that works best for him or her. As to whether you breathe through your nose, mouth, or a combination of the two, is a personal preference. Avoid shallow and quick breaths, this may work fine for daily living, when the body doesn’t need a large amount of oxygen, but it’s an inefficient and even stressful way to breathe when exercising.
- Don’t exhaust yourself: Failing to allow your body to adapt to the stress of outdoor running can result in joint and muscle injuries, so you must ease back into it. Find a loop in your neighborhood and run for 15 to 20 minutes. “If you’re halfway from home when your 20 minutes are up, walk the rest. Then assess how your body feels.” The following week, go for 20 to 25 minutes, then 25 to 30, and so on.
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