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Improving your running posture
Runners, footballers, tennis and volleyball players, and those of us who just have to chase around after our kids all need to have good running posture – it not only stops us getting us injured, but it also adds to our enjoyment of the process of running. To make sure your running posture (or form) is as perfect as possible, follow these guidelines:
- Adopt a balanced running posture – this means keep your back straight but not stiff and your face looking straight ahead a few yards. If you need to turn your head, use your neck to avoid unnecessary twisting of your back and hips.
- Keep your shoulders, arms and hands relaxed while you run. Let your arms swing freely at your sides, bent at a 90-degree angle. Keep your fingers loosely curled, not in a fist – imagine you’re carrying a raw egg in each hand to get the right shape.
- Aim for a smooth footfall encounter with the ground. Land softly on your heel or mid-foot – this means your foot should be straight below your hip when it comes in contact with the ground, not ahead of your body or to one side of it. Push off from the ball when your foot leaves the ground.
- Breathe deeply and rhythmically in through your nose and out through your mouth to ensure your muscles are getting plenty of oxygen.
- Start at a slow pace when you begin a run, to allow your body to warm up and to allow you to make sure your form is perfect before you speed up.
- Run at a comfortable, steady pace with even strides that allow you to feel confident that you are able to carry on a conversation. If you experience pain, fatigue or heavy breathing, slow down or take a brief stretching break.
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