Outstanding middle-distance runners and excellent runners are twice as fast as ordinary runners because they gradually develop a generally consistent standard running posture through years of training. Only with good running posture can they run efficiently and with less effort.
Ordinary runners, due to incorrect running posture, often encounter the following problems:
● Movements are laborious, increasing extra energy consumption, low efficiency, and uneconomical
● Lack of cushioning when landing, causing significant impact on the joints
● Uncoordinated movements, excessive load on certain parts or joints, leading to strain
If you feel that your running efficiency is low or you frequently experience pain (knee pain, heel pain, pain everywhere), please check if you have any of the following 8 incorrect running postures.
1
Swinging arms side to side
The correct way to swing your arms is forward and backward, swinging arms side to side does not help balance the body orincrease propulsion.
2
Knees caving in
Many runners, especially female runners, tend to have their knees cave in when running, which is the most avoidable incorrect running posture becausethis posture greatly increases the pressure on the knees and calves, leading to knee or ankle problems over time.When running, the knees should face straight ahead..
3
Overextending the knees
Overextending the knees refers to running with a leg swing. When landing on one foot, the landing point is far ahead of the body's center of gravity, and the heel strikes the ground. This easily transmits the ground's force directly to the knee without cushioning, causing excessive knee stress and potential knee problems over time.The correct landing method should have the landing point directly under the center of gravity, or at least not too far from it.
4
Leaning backward
Having the center of gravity behind acts as a brake, meaning each step forward is counteracted byleaning backward, which reduces forward momentum and wastes energy, making running more laborious.The correct posture for the torso and entire body when running is a slight forward lean, utilizing gravity to generate some forward momentum.
5
Hunching the back
Running is a full-body exercise, not just a lower limb activity. The upper limbs and torso also participate in running.Good torsoposture is crucial for movement stability, and if you cannot keep your torso straight and instead hunch your back, it not only affects breathing but also significantly reduces running efficiency. Therefore, keeping the chest up and abdomen in is not just an empty phrase but a key movement for the torso when running.
6
Kicking the buttocks
In sprinting, quickly folding the lower leg is a basic technique, as seen in Bolt's running posture where he almost kicks his own buttocks. However, for middle-distance running, continuously folding the lower leg for half an hour or morewill only lead to muscle fatigue and exhaustion, which is unnecessary. In middle-distance running, even if some lower leg folding is needed, it should be a combination of folding the lower leg and lifting the thigh, commonly known as the lifting technique, rather than just kicking the buttocks.
7
Taking large strides
Stride length and stride frequency are contradictory. A large stride length means a relatively slow stride frequency; a fast stride frequency often means a reduced stride length.
The correct running posture favors a fast stride frequency (180 steps/min), because a slow stride frequency often means taking large strides, which results in greater vertical movement of the body's center of gravity. Running is a horizontal movement, not a vertical one, and expending too much energy to overcome gravity is inefficient.
Therefore, at medium to low speeds, a fast stride frequency with small to medium stride length is recommended, while at high speeds, a fast stride frequency with large stride length is a different matter..
8
Pelvis tilting up and down
When running, the pelvis should remain stable to provide a steady support for the legs to swing forward and backward. If the core is unstable and the pelvis tilts up and down, causing the buttocks to sway, it is clearly an incorrect running posture that not only reduces running efficiency but alsoleads to uneven stress on the lower limbs, with one side bearing more weight, resulting in injuries over time..
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The above content is from "Injury-Free Running"
authorized for release by People's Posts and Telecommunications Press