How to Run Correctly: Proper Running Form and Techniques
Opting for the proper running form is important to get the best out of your workout routine. ‘I don’t run to add days to my life; I run to add life to my days.’ (Ronald Rook) Running is an action in which a runner moves on quickly than walking. A healthy life needs a healthy body, and a healthy body can be build up by doing different exercises. As proper exercise make your body stronger, in the same way, running can improve your mind and mental health.
After running, your body absorbs maximum oxygen, and hence it nourishes your body and increases metabolic rate. You can also use any smartwatch with an oxygen sensor to measure the blood oxygen level. Simultaneously, running helps decrease different disease rates like Heart Failure, Depression, and various mental diseases.
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Key Considerations For Proper Running form
No doubt, anyone can run with a healthy life, but knowing about proper running form is necessary for correct running. You can learn it using different sources or by itself experiencing it. Additional technical steps are directly related to Proper running form.
Try to identify these elements in your running and work on them progressively to identify the problem and give your body new encouragement to move on. Here are some technical suggestions to improve your Running form and enhance your running level by lowering injury risk and improving running performance.
Shoes play a vital role in running smoothly. There are a variety of shoes which are specially designed for runners. The manufacturing of these shoes is unique as the middle part of the shoes is kept very soft. Best running shoes This is one of the essential benefits on behalf of runners. The softened part in these shoes reduces stress on the heel and ankle portion and helps smooth running.
One crucial point is if you are running for years and don’t have a problem with injury pain and aches, then perhaps you don’t need to change your running style. Cadence is a term usually used in running which demonstrates the number of steps taken per minute. According to Jack Daniels, an ideal number of optimal cadence is 180 steps per minute.
Calves & Shins/Lower Legs Muscles
Your lower leg muscles, along with your feet, helps to improve you’re running. Your calf complex muscles provide an energetic force that helps you move forward when running. This force comes from the contraction of lower leg muscles, which allow you to move on.
Posture for Proper Running Form
One of the necessary running forms is your posture. Make sure when you are about in a running position, allow your whole body to come in one straight line, i.e., your ear, shoulder, hips, and knees all lie in one line.
Proper Running Posture
Best running tips to keep your posture align are as follow:
- Keep your chest up and your head in a still position.
- Move your knees up and forward.
- Keep your arm at 90 degrees and move them forward continuously while running.
- Push the ground behind with your feet.
- Look ahead
Improving running form with proper techniques helps you to run faster, longer, comfortably, and more efficiently with less fatigue and lower stress on your heels. To run correctly, focus your eyes on the ground about 10 feet next to you. Never look at your feet while running; it increases the risk of falling. Make while running; your head does not shake. Try to keep your head in one place; otherwise, it will increase your neck’s stress level, and sooner you will get tired.
Relax your Hands
While running, try to keep your hands as relaxed as possible. It will help you to release tension. Avoid tightening your hands while running; it makes your shoulder and arm very stiff and increases the tension.
Rotation of Arms
A simple way to improve your running efficiency is to build your arm strength. It benefits your arm string. Running is all about relaxing your body. To check how important a role your arms play to relax your body, let your arms free in a downward direction while running. You will feel heavy pressure on your shoulders, neck, and back as well.
By properly balancing the body in running and giving the proper position to your arm at 90 degrees, it will help you reduce energy expenditure and move forward. Proper arm position in the running Optimize your Form to Prevent Injury.
At this point, if you are still suffering from poor running form, you must try a gait analysis for yourself. This can be done by physical treatment, where physical therapists will check your Z angle, which is formed by the connection of your hip and ankle as you run.
Method to find your z angle for Proper Running Form
Z angle can be found using your still photo while running, with your back foot touches with the ground. This kind of picture can be taken through your running video by taking a screenshot.
- On your picture draw a line through the hip joint parallel to the top of your pelvis.
- Draw a second line lower to your stance leg, from your hip to ankle.
- Draw a final line from your ankle joint through your toes.
If you’re running in Proper running form, your final diagram should be z shaped. If your z angle is incorrect, you will suffer pain; in that case, visit your doctor or therapist for proper treatment. They will check your problem and recommend any changes or exercises that might help.
Also, Learn How to Run Consistently?