Running Technique

Running is a skill, and the foundation of skilled movement is proprioception (Your bodies natural sensory feedback system).

Learning to understand your body and move in a way which limits impact/pain, and is energy efficient (reducing the amount of effort required to perform the activity) will help you increase enjoyment, as well as improve your ability to run further, faster and for many years without the set back of common and recurring running injuries.

Here are 5 key areas to focus on during your run:

Posture – Your posture should be upright and relaxed. Maintaining this position will improve your balance, as well as help to position your feet in the correct place for landing.

Look Ahead – Focus on the horizon, the crown of your head should be facing the sky. If you look down at your feet, it is likely you will lean forwards, bending unnecessarily at the waist, and become unbalanced. This will also affect your foot landing position.

Rhythm – Cadence (or steps per minute) is an important aspect of running and can help you achieve a lightweight bouncy feel, or heavy and clunky feel. Aim to run between 170 to 185 steps per minute. This will mean taking shorter strides as your feet will be touching the ground more often, and help you achieve the lighter bouncier feel!

Arms – Your arms used correctly will help you relax, maintain rhythm and balance. Allow your arms to rest at a 90degree angle and move in rhythm with your legs, gently moving forwards and backwards. Try not to swing your arms across your chest, as this will create unnecessary rotation of your torso.

Relax - A relaxed runner, is an energy efficient runner therefore try and allow your shoulders to move freely keeping them low, relax your hands, maintain a good posture and enjoy the rhythm of running.