[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.

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.

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