Transform Your Running: AI Coach for Race Preparation [def7]

Running is one of the most common forms of aerobic exercise. As it becomes more popular, many people think running is very simple. One leg forward, one leg back, back and forth, that's it. But is running really such a casual activity? The answer is, of course, no.

If your running posture is incorrect, not only will it fail to strengthen your body, but it can also cause some harm to your health. Running posture is one of the most important elements of running. Accumulating incorrect running postures can lead to serious problems and even become a source of frustration.

Running requires you to engage all parts of your body, including your head, shoulders, legs, arms, and hands. Today, I'll explain through the 'Start Running from Zero' tutorial what issues you need to pay attention to for a correct running posture~

What should a standard running posture look like?

● Head: The head position is key to a perfect running form. You should look ahead at the horizon, neither looking up nor down, which helps you keep your neck and back straight. Also, make sure your chin is not jutting forward.

● Shoulders: Relax your shoulders while running, keeping them balanced without swaying or flailing. Avoid shrugging your shoulders, as this can cause tension and unnecessary energy expenditure, affecting leg power.

● Torso: Correct head and shoulder positions help maintain the proper angle of your torso while running. Your upper body can lean slightly forward, but too much forward lean can cause knee and back tension, affecting your stride and forward momentum. Try to keep your shoulders and back straight and your chest open to maximize lung capacity.

● Arms: Keep your arms relaxed while running, with elbows bent at about a 90-degree angle, moving in sync with your leg movements.Your hands should swing up to chest level and down to waist level. Maintain this range of motion without going too high or too low.

● Hands: Keep your hands and wrists relaxed while running. Your hands should form a loose fist, with fingers lightly touching the palms.

● Hips: If your head, shoulders, and torso are positioned correctly, your hips will naturally follow suit. Your hips should remain straight. If your torso leans too far forward or backward, your pelvis will tilt.

● Knees and Legs: In endurance running, don't lift your knees too high. Shortening your stride can make your steps more efficient. Keep your knees slightly bent to absorb impact when landing. Control your stride to ensure your foot lands directly under your body. If your lower leg extends in front of your body when landing, your stride is too long.

● Feet: Your feet should land lightly on the ground, with the forefoot touching down first, quickly transferring through the arch to the toes and heel. Keep your feet as relaxed as possible while running. If your stride is too long and your legs too tense, it will consume extra energy and make you very tired.

Should you land on your forefoot or heel??

Landing on the forefoot better absorbs the impact, reducing stress on the calf muscles and Achilles tendon, making the leg swing smoother.

Some people are more accustomed to landing on their heels, but as speed increases, the contact point with the ground moves forward. Sprinting or middle-distance running often requires landing on the forefoot or big toe.

When running slowly, the body's center of gravity is between the legs, maintaining stability and better controlling the pace. Therefore, staying upright is a better choice for jogging.To pursue speed, leaning forward is necessary. Leaning forward during fast running increases stride length and frequency, with the thigh muscles absorbing the impact on the knees.

So, the choice of landing method is more related to running speed. Runners should adjust their center of gravity according to their speed to stay safe.

What should you pay attention to while running?

Keep your upper body relaxed

While running, pay attention to whether your shoulders are tense, whether your elbows are bent at 90 degrees, and whether your hands are relaxed. Learn to relax your hands; clenched hands will make your entire upper body tense. Observe your head position; many people incorrectly lean their heads forward to speed up. Remember, speeding up is achieved by leaning your body forward, not by extending your head.

Arm swing should be appropriate

Many people find that their arms swing diagonally rather than back and forth, which wastes more energy.Remember to bend your elbows at 90 degrees, keep your elbows in, and swing your upper arms back and forth. Swing forcefully backward and let your arms naturally return to their original position. It's recommended to practice in front of a mirror to make this motion automatic and habitual.

Increase your step frequency if it's too slow

Learn to monitor your step frequency. Many devices can help you measure your step frequency data. Step frequency refers to the number of times your feet touch the ground in a minute, typically reaching 180 times per minute. The lower the step frequency, the longer your feet stay on the ground, making it more strenuous.

Maintain balance while running

Many people may think that balance doesn't significantly affect running. However, if you want to be an efficient runner, maintaining balance is crucial. Swaying left and right while running will only waste more energy correcting your movements.

Smooth strides are important

Maintaining smooth strides is very important while running. You need to keep your head up, chest out, and hips forward, giving your feet elasticity. Also, learn to use gravity to move forward, feeling as if you'll fall forward if you don't speed up or take the next step. Doing this will ensure your strides are light, rhythmic, and smooth.

Summary

Correcting posture from head to toe is important, but mastering these doesn't mean you've 'graduated.' To run correctly, you need to engage your entire body, using your head, shoulders, legs, arms, and hands effectively. This way, you can stay relaxed, control your timing, and gain strength.

Running is a smooth activity, and all movements should become good habits, performed automatically rather than deliberately. Specific standard actions are not the only way; finding what suits you while following body science is valuable.