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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 in front, one leg behind, 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 may also cause some harm to your health. Running posture is one of the most important elements of running. A single incorrect posture may not be a big problem, but running is a lifelong activity. The cumulative effects of repeated incorrect running postures can be serious and even become a source of frustration.
Today, the editor will help you understand the correct running posture and how to correct bad running postures, thereby resolving runners' doubts about running posture.
What is the standard running posture?
● Head: The head position is key to perfect running form. You should look ahead, focusing on the horizon, neither looking up nor down. This helps you keep your neck and back straight. Also, make sure your chin does not protrude forward.
● Shoulders: Relax your shoulders while running, keeping them balanced. They should not sway or move erratically. 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 the torso while running. Your body should be almost straight, with a slight forward lean. However, leaning too far forward can strain your knees and back, affecting your stride and hindering forward momentum.
Also, avoid leaning backward, as this will cause overstriding and place your weight on your heels. Running with straight shoulders and back, and an open chest allows for maximum lung capacity.
● Arms: Arm movement helps propel you forward and minimizes torso rotation. Keep your arms relaxed while running,with elbows bent at about a 90-degree angle,and in sync with your leg movements.
Swing your arms up and down, with your hands reaching chest level on the upswing and waist level on the downswing. Maintain this range of motion without going too high or too low. Keep your elbows naturally bent and relaxed at your sides, with your ring and pinky fingers slightly bent, and your thumb, index, and middle fingers naturally open. No need to deliberately swing your arms.
● 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 positions, your hips will naturally follow suit. Your hips should remain straight. If your torso leans too far forward or backward, your pelvis will tilt as well.
● Knees and Legs: In endurance running, avoid lifting your knees too high. Shortening your stride can make your steps more efficient. Keep your knees slightly bent to help 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. Controlling the height of your knee lift can help regulate your running speed.
● 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. Overstriding and using too much force can waste energy and make you very tired.
Should you land on your forefoot or heel first?
Landing on the forefoot better absorbs the impact, reducing stress on the calf muscles and Achilles tendon, making the entire lower limb movement 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 control of rhythm. 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.
How to improve your running posture?
For all runners, there is no single perfect running posture model. The most efficient and ideal state is unique to each runner. However, we can still optimize our running posture through some key details.
Improving heel landing
Many people ask how to avoid heel landing. To correct this posture, you need to record a side-view video of your running and watch it in slow motion. You'll notice that when you land on your heel, your body is not leaning forward enough. It's difficult to land on your heel when leaning forward unless your anterior tibial muscle is very tight. Stand with a slight forward lean and feel the sensation of landing on your forefoot.
Once you learn to lean forward, the next step is to correct forefoot landing. It's recommended to find a soft and safe sandy or dirt path, take off your shoes, and start running barefoot. You'll naturally land on your forefoot because landing on your heel will be painful, and your body will instinctively avoid it.
Each session can be short, and you can practice multiple times since this is posture training, not volume training. Long sessions can be hard on your feet. If you can't find such a place, run on a treadmill and remember to wear five-finger shoes.
Improving slow cadence
Learn to monitor your cadence. Many advanced devices can help you check this. Cadence refers to the number of times your feet touch the ground per minute, typically reaching 180 times per minute. A lower cadence means your feet spend more time on the ground, making it more strenuous. Good runners have high cadences, with some reaching 190 or 200. While this is partly due to talent, most people can achieve 180.
Relaxing tense upper body
During running, pay attention to whether your shoulders are tense, whether your elbows are bent at 90 degrees, and whether your hands are relaxed. If you notice any of these issues, try running while holding an egg. Learn to relax your hands, as clenched hands can cause tension in your entire upper body.
Observe your head position. Many people mistakenly lean their heads forward to speed up, causing neck and shoulder tension. Remember, speeding up is achieved by leaning your body forward, not by extending your head.
Maintaining proper arm swing
Many people find that their arm swing is not forward and backward but diagonal. This lateral movement wastes more energy and can cause neck and shoulder injuries. Proper arm swing is crucial. Running involves the whole body, not just the lower limbs, so don't neglect arm swing. Many professional athletes specifically train their arm swing.
Remember: bend your elbows at 90 degrees, don't let your elbows protrude forward or your hands backward, keep your elbows close to your body, and swing your arms forward and backward. Use force on the backswing and let your arms naturally return to their original position. It's recommended to practice in front of a mirror until the movement becomes automatic and habitual.
Summary
Running is a smooth activity, and all movements should become good habits, performed automatically rather than deliberately. There is no single standard action; the key is to find what suits you while adhering to scientific principles.
When you start running, do you step with your left foot or right foot first?
Leave your answer in the comments below~