Proper Running Technique Prevents Running Injuries
Running is one of the most common forms of cardiovascular exercise out there. And for good reason: there’s little to no cost associated with it and getting started is as easy as lacing your running shoes and going outside. However, running is not without its risks. Between runner’s knee, plantar fasciitis, and other common running injuries, runners should take proper precautions to avoid being sidelined during their next morning run.
Whether you are training for your first 5K, your second marathon, or you’re just getting started, proper running mechanics help you reach your fullest potential while avoiding stress on your body and reducing the risk of injury.
Tips to Improve Your Running Technique
1. Stand Tall
Head up, back straight, shoulders level and under your ears and natural pelvis. Be careful not to lean forward or back, which some runners do as they tire out. Check in with your body periodically to make sure you still have good posture. When you’re tired, it’s natural to slump, but this can lead to neck, shoulder, and lower back pain. If you feel yourself slouching push your chest forward.
If you want to improve your posture even more, our amazing physical therapy team can help!
2. Eyes Forward
Allow your eyes to focus on the ground 10-20 feet ahead of you. This helps keep your body in better alignment as well as keeping you safer by letting you see what’s coming down the path.
3. Don’t Criss Cross Your Arms
If your body were divided by an imaginary line, your arms shouldn’t cross it. If your arms cross your chest, you could slouch and affect your breathing. Inefficient breathing can lead to side stitches and abdominal cramps. Keep your elbows bent at 90 degrees or less with your hands at waist level.
4. Land Midfoot
If you land on your toes, you might develop tight calves which can lead to shin splints and cause you to tire out quicker. Landing on your heels is often a result of over-striding which wastes energy and can cause injury as well. Ideally, try to land in the middle of your foot then rolling through to the toes.
5. Point Feet toward Your Destination
If your feet naturally turn in or out, this may take some practice, but you always want your feet pointed straight ahead. It may feel awkward at first, but keep practicing as running with your feet askew is not proper running technique and can lead to injuries.
6. Relax Your Hands
Clenching your fists during your run can lead to tightness in your arms, shoulders, and neck. Keep your hands as relaxed as possible. Imagine cupping your hands slightly as if holding an egg that you don’t want to break.
7. Square Your Shoulders
Keep your shoulders relaxed and facing forward. Rounding the shoulders too far forward or hunching over can restrict breathing.
8. Pendulum Arms
Imagine your arm as a pendulum that should swing back and forth at your shoulder. Drive your elbow back and then let it swing forward with your hand almost grazing your hip.
9. Glide Don’t Bounce
Keep your stride low to the ground as too much up-and-down bouncing movement is hard on your lower body. Think short, light steps. The higher you lift yourself off the ground, the greater the shock that your legs have to absorb when you land.
10. Do What Works
Remember that what works for one runner won’t necessarily work for every runner. These are guidelines based on strong research; however, you know your body best.
If you’ve found yourself with a running injury, it’s not too late to get help! Contact us at (954) 866-9699 or info@192.168.100.2 to learn how we can help! Happy running!