8 types of wrong running postures did you get hit

Some say that humans are 'born to run,' which is not incorrect. For our ancestors, when faced with danger, they either had to run away or defend themselves. Therefore, running is a survival instinct—how could we not know how to run?

However, being born to run does not equate to running gracefully or effortlessly. The correct and reasonable running posture is not innate but is gradually formed through learning, application, and improvement over time.

Compared to the good running posture developed by middle and long-distance runners through years of training, many amateur runners have more or less various running posture issues. Here are 8 common running posture mistakes—do you make any of them?

1. Swinging arms side to side: The correct way to swing your arms is back and forth. Swinging them side to side does not help balance the body or increase propulsion.

2. Knees caving in: Many runners, especially female runners, tend to have their knees cave in while running, commonly known as 'X-legs.' This is the most fatal running posture mistake because it greatly increases the pressure on the knees and calves. Over time, this can lead to knee or ankle problems. When running, the knees should face straight ahead, aligned with the toes.

3. Overextending the knees: Overextending the knees refers to swinging the lower leg forward while running, with the landing point far ahead of the body's center of gravity and landing on the heel. This can transmit the ground's impact force directly to the knees without cushioning, leading to excessive knee stress and potential injury over time. The correct landing should be directly under the center of gravity or at least not too far from it.

4. Leaning back: Keeping the center of gravity behind you acts as a brake. Each step generates forward momentum, but leaning back cancels out some of this momentum, making running more strenuous. The correct posture is to lean slightly forward, using gravity to help generate forward momentum.

5. Hunching: Running involves the whole body, not just the lower limbs. The upper body and torso also play a crucial role. A good torso posture is essential for stability. If you can't keep your torso straight and instead hunch over, it affects your breathing and significantly reduces running efficiency. Therefore, keeping the chest up and the abdomen in is not just an empty phrase but a key element of proper running form.

6. Butt-kicking: In sprinting, quickly folding the lower leg is a basic technique. Usain Bolt's running form almost looks like he's kicking his own butt. However, for middle and long-distance running, continuously folding the lower leg for half an hour or more will only lead to muscle fatigue. In middle and long-distance running, a combination of folding the lower leg and lifting the thigh, known as the 'pull-up technique,' is used instead of just butt-kicking.

7. Overstriding: Stride length and cadence are inversely related. A longer stride means a slower cadence, and a faster cadence usually means a shorter stride. Compared to overstriding, the correct running form favors a higher cadence (180 steps per minute) because a longer stride results in greater vertical oscillation of the body's center of gravity. Running is a horizontal movement, not a vertical one, so expending too much energy on vertical motion is inefficient. Therefore, a higher cadence with medium to short strides is recommended.

8. Pelvic tilt: The pelvis should remain stable while running to provide a steady base for the legs to swing forward and backward. If the core is unstable and the pelvis tilts up and down, causing the hips to sway, it not only reduces running efficiency but also leads to uneven stress on the lower limbs. Over time, this can result in injuries.

After discussing so many incorrect running postures, let's look at the key elements of a correct and good running posture:

1. Keep the head upright, elbows bent at 90 degrees, shoulders relaxed, chest up, and abdomen in.

2. Swing the arms back and forth in a compact and continuous motion, avoiding crossing the body's midline.

3. The landing point should be directly under the center of gravity, avoiding heavy landings. When swinging the legs, coordinate the upward swing of the thigh with the moderate folding of the lower leg.

4. The optimal cadence is 180 steps per minute.

5. Maintain a straight line from the ankle to the shoulder with a slight forward lean, using gravity to help propel the body forward.