[Training for running] Avoid sports injuries and correct your running posture

You may improve your running performance and reduce the risk of sports injuries by keeping the proper running posture. Is there really a best posture to master for running? How can one start from scratch? The seemingly simple running posture is actually complicated. Let's explore how to improve your running posture from the ground up!

There is no perfect running posture

There is no perfect running posture because everyone is slightly different. However, there are a few simple techniques to learn to maintain proper running posture. By learning these techniques, you can gradually change your posture to prevent sports injuries. In order to successfully complete training or contests, maintaining appropriate posture during long-distance running helps to preserve strength, including reducing the impact on the ground and increasing running durability.

About sports injuries

Do your knees ache after running? This is the big mystery that has been holding many people back from running. Despite having healthy knees and running for years or even decades, many runners still have doubts. Knee pain while running is often the result of uneven or insufficient muscle strength. This has a lot to do with running posture.

 Woman suffers sports injury from running
Correct running posture can effectively avoid running injuries.

Good running posture is about more than just your feet. The coordination of your whole body affects the overall fluidity of your movements. Are there any details that need attention when running? Let's take a look together!

1. Keep your head up

Some runners are used to watching their steps while running, but this can lead to a hunched back and increased body lean. This is not an optimum state for generating kinetic energy. When running, you should imagine that there is a thread on the top of your head to lift your head, keep your spine in a neutral state, and keep your eyes level and forward.

2.Relax your upper body

For the upper body to relax and the body as a whole to coordinate, the shoulders posture and the swing of the arms are crucial. Together with the legs, the arms' natural swing can propel the entire body steadily forward. The shoulders should be naturally dropped to prevent shrugging, the arms should be clenched to the sides of the body, and the hands should be kept relaxed and make a fist slightly.

The woman is jogging with ease
Running requires the coordination of upper body and lower body. Relaxing the upper body can prevent excessive tension in the body.

3.Core muscles

In order to propel upper and lower body movement, the core unites several upper and lower body muscles. Strong core muscles allow the body to maintain dynamic balance and stability of the upper and lower body during running, preventing the waist and pelvis from leaning too forward and stabilizing the hips to prevent them from rotating excessively with the limbs. This is why many runners train their core muscles. A stable core allows the runner to maintain a stable and correct posture.

A man is doing core exercises.
Core training is one of the indispensable training for runners.

4. Foot

Running requires constant strides to move forward. So the posture of every step is very important. Imagine your foot is a spring, absorbing energy when it hits the ground, and springing back after releasing it. The proper landing technique can significantly increase running effectiveness as a whole
Practice Mach Drills. Mach Drills, a decomposed movement of running, allow runners to practice different aspects of the running cycle. A smooth power chain can maximize running efficiency.

Man practices running basics
Mach Drills are the foundation of running and help optimize running posture.

Many runners stride because they want to run faster. To avoid overstriding during running, you should keep the landing position of the stride below the center of gravity of the body. Overstriding puts extra strain on the muscles and joints and increases the braking force on the legs.

Stride
Avoid "stride running". When landing, the center of gravity should be directly under the body.

5.Landing posture

Heel strikes have historically been thought to increase injury risk, while forefoot strikes would increase running efficiency. This argument has recently been overturned. People now believe that the difference in landing posture simply affects the ground's response force upon impact and the body's point of application of force.

Approximately 80% of long-distance runners land on their heels. The runner will experience a very noticeable impact force with this kind of landing method. Even if the knee joint is under more strain, this will simultaneously relieve pressure on the foot, ankle, and calf muscles.

Forefoot strike: The forefoot strike mode has a greater impact force, so the runner will not feel the obvious impact. The direction of force increases the load on the Achilles tendon and calf, but less force acts on the knee joint.

 Landing mode
Different landing modes have different reaction forces from the ground direction.

Learn about the differences in landing modes. There is no need to deliberately adjust the landing mode you are used to. Only by optimizing and correcting the movements you are used to can you slowly find your own running posture.

Elite runners run with brisk posture
Elite runners have efficient running postures. This allows them to sustain high-speed power with less energy consumption.

There are still many details that need to be paid attention to in running posture. You need a qualified coach to examine and assess your running posture if you want to consistently improve it. Understanding what makes running efficient is crucial, though. During each practice run, be mindful and conscious of your actions. Developing good running posture also takes time.

Run Tie Connect 2. Keep your phone with you while running
-High-tension straps are compatible with all brands of mobile phones from 4.7 inches to 7.2 inches.
- Asymmetrical shape design for phones with central and side lenses.
- Phone tie binding set includes 3 sizes of elastic bands, suitable for arm circumference: 18~62cm.
- Elastic straps can be removed for cleaning
- One-piece silicone + elastic belt, no metal structure, no scratches on clothes

Click here to see more details→[Sale] Tie Connect 2 | Run with your phone

RunTieConnect2
Run Tie Connect2 is easy to use. Run with your phone.
Facebook Comments
Latest Articles
【路跑話題】大賽過後,Off Season休賽季該如何調整身心,重新出發
【路跑話題】大賽過後,Off Season休賽季該如何調整身心,重新出發

經過上週寒風刺骨,低溫8度的台北馬拉松,相信眾多跑者都藉由這難得一遇最適合破PB的好天氣,完成了2022最後一場大型賽事,經過了長時間的訓練與賽事過後,身心靈都需要得到良好的休息,才能繼續設定明年的目標再次出發,本次就讓作者來分享休賽季時跑者們可以怎麼樣調劑身心吧!

December 21, 2022
【Running Training】Four keys to enhance your running competitiveness.
【Running Training】Four keys to enhance your running competitiveness.

After running for a while, do you want to improve your running efficiency? Don't want to participate in the road race and just pursue to finish the race? In recent years, scientific training has become more popular. This not only enables professional athletes to continuously improve their running efficieny, but also allows recreational runners to have a direction of making progress. This article will talk about four keys to enhancing your running competitiveness. Let's take a look together!

December 2, 2022
Don't like using the armband or run belt to bring your phone when running? There is a great solution for you!
Don't like using the armband or run belt to bring your phone when running? There is a great solution for you!

Some runners think that the run belt and armband are not suitable for them, so they still run while holding their mobile phones in hands. Let's take a look at the innovative products designed for those who love to run while holding a mobile phone!

June 10, 2022
There are other running Apps besides Strava. Three popular free running Apps that runners recommend
There are other running Apps besides Strava. Three popular free running Apps that runners recommend

Passionate runners see running records as an important asset. So which running App is best? Each App has its own fans. Today, we are going to recommend a few popular and free running Apps!

February 24, 2022
Trying to Get in Shape? Read These 3 Books to Optimize Your Fitness
Trying to Get in Shape? Read These 3 Books to Optimize Your Fitness

With so many people trying to get fit, many books have been published to help optimize fitness routines. If you want to learn how you can make the most out of your workouts and gain more insights on physical health, here are some works you can read

February 14, 2022
What are the benefits of cycling? Ride this way, healthier!|Bone Talk
What are the benefits of cycling? Ride this way, healthier!|Bone Talk

Exercise is the most direct and effective way to stay healthy, but do you know what sports are popular and widely promoted in recent years?

October 20, 2021
Can I exercise right after being vaccinated? Three things to pay attention to when exercising before and after vaccination|Bone Talk
Can I exercise right after being vaccinated? Three things to pay attention to when exercising before and after vaccination|Bone Talk

We believe many people who love to exercise will have inquiries on “whether exercising is suitable before or after vaccination?" Today, let's learn about what to pay attention to before and after vaccination!

October 8, 2021
Regarding the 3 advantages and 3 disadvantages of sparkling water, what is the truth about the sparkling water diet?|Bone Talk
Regarding the 3 advantages and 3 disadvantages of sparkling water, what is the truth about the sparkling water diet?|Bone Talk

In the clique of weight loss, a "sparkling water weight loss method" has appeared; In the era of emphasizing health care, sparkling water has become one of the representative drinks for health. What are the benefits of sparkling water? And is there any harm in drinking sparkling water? Let us tell you at once.

September 22, 2021
Common sports injuries from long walking and running: Plantar Fasciitis, 5 ways to prevent, and relax|Bone Talk
Common sports injuries from long walking and running: Plantar Fasciitis, 5 ways to prevent, and relax|Bone Talk

Have you ever got up early in the morning and felt intense pain when you put your feet on the ground? Perhaps this is plantar fasciitis haunting you. Today, let us get to know the natural enemies of running enthusiasts and learn how to prevent and relieve them!

August 30, 2021
Time to change your jogging shoes? Key points and reminders for jogging shoes selection|Bone Talk
Time to change your jogging shoes? Key points and reminders for jogging shoes selection|Bone Talk

Which pair of shoes do you wear when you are engaged in jogging? Nowadays, hundreds of running shoe brands are competing. Today, Bone will provide some key points when selecting jogging shoes, and help you to choose the most suitable jogging shoes. Remember to take notes if you need it!

August 25, 2021
Bone Talk
Receive exclusive news, updates & more.

Please enter a valid email address.