How To Improve Your Running Technique


Beginner Running

Eyes

Do not run with your eyes looking down at your feet. Your eyes should be focused approximately 10 to 15m (33 to 50ft) in front of you to achieve a good running technique.

Face

Try to keep your face relaxed. Do not clench your jaw as when the jaw is clenched, neural signals are sent along the spinal cord, causing the body to tense up.

Head

The average head weighs around 7 to 10 lbs (3 to 4.5kg), so it is important where you support it to avoid undue strain. Don’t drop the head forwards – but equally, don’t pull it back. It is also important not to allow the head to jut forward on your neck, much like we do when sat at a computer or when watching TV.

Shoulders

Shoulders should be relaxed when running. To do this, avoid clenching the fist. Also, strengthening the upper and mid back muscles and stretching the chest can help reduce shoulder tightness.

Arms

Hands

Back

Your torso should be perpendicular to the ground, back kept straight and your navel pulled in to your spine. Do not arch back or lean forward, which can throw your alignment off or restrict your breathing.

Hips

When running, imagine you are growing taller with every step. This will help you avoid slumping onto the pelvis, a position which compromises your core stability.

Knees

Aim for a reasonable but not excessive knee lift with each stride but don’t worry about reaching your heels to your bottom (unless you are sprinting). This will help you achieve a better running technique.

Ankles

Don’t grip with the front of your ankles, particularly on hills. Many of us have a tendency to run with rigid ankles, which doesn’t help with shock dissipation or a smooth stride.

Feet

Land on the mid-foot and roll smoothly through to the forefoot. Don’t deliberately ‘flick’ off the toes as your foot leaves the ground. Relax your toes.

when running, ask yourself the following questions:

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