Want to run like a champion? Here’s how to perfect your technique and improve your performance from ASICS PRO Team personal trainer Nicki WatermanWant to run like a champion? Here’s how to perfect your technique and improve your performance from ASICS PRO Team personal trainer Nicki Waterman
Although it looks simple, there’s actually a lot more to running than just putting one foot in front of the other. To run effectively you need to hold every part of your body in the correct position, from your head right down to your feet. The perfect form is key to getting the most out of your running. When you run you put your body through so much pressure that if your muscles or bones are in the wrong place, it can massively increase your risk of injury. You need to learn to align them properly before you get started. Here’s how:
TORSO
Pull your stomach in and keep your torso straight rather than twisting it as you move. Keeping your body very upright as though you’re pulling your head as tall as you can is the most effective way to run – it will give you a better range of movement. This stance is dubbed “running tall” – it’s great for your overall posture and you’re far less likely to get injured.
BACK AND SHOULDERS
Keep your back upright and straight with your shoulders relaxed and down. Leaning backwards or forwards as you run will create tension in your lower back, and although leaning forwards can sometimes make you go faster, it will use up more energy, too.
KNEES
Your legs should move smoothly, with your knees slightly raised and loose, so they can bend easily as your feet hit the floor and absorb the impact. If you pick up your speed, you’ll need to raise your knees higher, too.
FEET
Aim to strike the ground with the balls of your feet, rather than landing on your heels or, worse still, scuffing the floor with your feet. You will rarely have both of your feet on the ground at the same time when you run, so your foot strike should be firm with enough strength in your claves and ankles to take the weight of your body.
HEAD
Keep your head upright and straight, focusing your eyes on the ground about 10ft to 15ft in front of you. Don’t be temped to look at your feet when you run – you might crash into something.
HANDS
Although most athletics coaches will tell you not to clench your fists, it’s important that you do what you find most comfortable, otherwise you’ll waste your energy and concentration worrying about how to hold your hands. Many athletes run with open palms because it’s believed to be better for resistance, but if you prefer to cup your hands lightly, that’s ok, too.
ARMS
Don’t let them swing from side to side across the front of your torso, as this will affect your breathing and tire you out much quicker. Instead, relax, bend your elbows at right angles and just let your arms swing backwards and forwards naturally in the opposite motion to your legs – so if your right legs is going forwards, your right arm will swing backwards.
