how to maintain proper running form and avoid injuries
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Running is one of the most common forms of exercise, so much so that everyone thinks running is a very simple activity. One leg in front, one leg behind, and just run. But is running really such a casual activity? The answer is, of course, no.
Research has found that 65% to 75% of runners experience various injuries each year. Among these, knee injuries are the most common, and most knee injuries are often caused by improper running posture.
When your running posture is incorrect, you may experience uncoordinated movements, lack of cushioning when landing, excessive joint load, and low running efficiency. Over time, this can lead to serious injuries such as patellar pain, plantar fasciitis, iliotibial band syndrome, and meniscus wear.
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Have you fallen into these common running posture mistakes?
1. Swinging arms side to side
The correct way to swing your arms is forward and backward. Swinging them side to side does not help balance the body or increase propulsion.
2. Knees caving inward
Many runners, especially female runners, tend to have their knees cave inward while running. This is a mistake that should be avoided as it greatly increases the pressure on the knees and lower legs, leading to knee or ankle problems over time.
3. Overextending the knees
Overextending the knees refers to running with a flinging motion of the lower leg. When landing on one foot, the landing point is far in front of the body's center of gravity, and the heel hits the ground first. This can transmit ground forces directly to the knee without cushioning, leading to excessive knee stress and eventual problems.
4. Leaning backward
Having your center of gravity behind you acts like a brake. Each step generates forward motion, but leaning backward cancels out some of this forward momentum, making running more strenuous.
5. Hunching your back
Running involves the whole body, not just the lower limbs. The upper limbs and torso also participate. A good torso posture is crucial for stability. If you can't keep your torso straight and instead hunch your back, it not only affects your breathing but also significantly reduces running efficiency.
6. Kicking your buttocks
In sprinting, quickly folding the lower leg is a basic technique. However, for middle and long-distance running, continuously folding the lower leg for half an hour or more will only lead to muscle fatigue and exhaustion. It's unnecessary. Even if some folding is needed, it should be combined with lifting the thigh, known as the lift technique, rather than just kicking the buttocks.
7. Overstriding
Stride length and stride frequency are contradictory. A larger stride length means a slower stride frequency, and a faster stride frequency often means a smaller stride length. Correct running posture favors a fast stride frequency (180 steps per minute) because a slow stride frequency often means overstriding, which leads to greater vertical movement of the body's center of gravity. Running is a horizontal movement, not a vertical one. At medium to low speeds, a fast stride frequency with medium to small strides is recommended.
8. Pelvic tilt
You should keep your pelvis stable while running to provide a stable support for the legs to swing back and forth. If your core is unstable and your pelvis tilts, causing your buttocks to sway, it's an incorrect running posture. It not only reduces running efficiency but also leads to uneven stress on the lower limbs, causing injuries over time.
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So, how can you effectively improve your running posture?
It's not an exaggeration to say that there could be a hundred different running postures for a hundred runners. No runner can say with 100% certainty that their running posture is absolutely correct. However, by observing and analyzing the postures of expert runners and combining this with your own characteristics, you can find the running posture that suits you best.
● Head: The head position is key to perfect running form. You should look straight ahead at the horizon, neither looking up nor down. This helps you keep your neck and back straight. Also, make sure your chin is not jutting forward.
● Shoulders: Keep your shoulders relaxed and balanced while running. They should not sway or move randomly. Avoid shrugging your shoulders, as this can cause tension and unnecessary energy expenditure, affecting leg power.
● Torso: Correct head and shoulder posture helps keep your torso at the right angle while running. Your upper body can lean slightly forward, but too much forward lean can cause excessive tension in the knees and back, affecting stride length and forward momentum. Try to keep your shoulders and back upright and your chest open to maximize lung capacity.
● Arms: Keep your arms as relaxed as possible while running, with your elbows bent at about a 90-degree angle. Your arm movements should match your leg movements. Swing your hands 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 your fingers lightly touching your palms.
● Hips: If your head, shoulders, and torso are in the correct position, your hips will naturally follow suit. Your hips should remain straight. If your torso leans too far forward or backward, your pelvis will also tilt.
● Knees and legs: In endurance running, don't lift your knees too high. Shorter steps can make your stride more efficient. Keep your knees slightly bent to help absorb impact when landing. Control your stride length 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 as lightly as possible, with the forefoot touching the ground first, quickly transferring the force through the arch to the toes and heel. Keep your feet relaxed while running. If your stride is too long and your legs are too tense, it will consume extra energy and make you very tired.
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Conclusion
If running posture problems are not effectively addressed, knee injuries cannot be fundamentally resolved. Even after treatment and recovery, symptoms may improve, but once you resume running, incorrect posture will cause knee pain again. Improving your running posture is not just about running faster but also about running longer and healthier.
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The above content is from 'Injury-Free Running'
Authorized for publication by People's Posts and Telecommunications Press