Specific instructions on how to run effectively

Below are some specific guidelines on how to run effectively, not intended to teach you how to run, but simply to help you run better and more efficiently.

When it comes to running, we often think of the legs. However, running properly requires smooth movement from head to toe. If the head and upper body are positioned correctly, the lower body and running posture will also be more correct. One of the important things to remember when running is that you should know how to distribute energy effectively. What you should aim for is running efficiently, not running fast or running long enough to be boring.

Running efficiently means having enough stamina to run long and hard, without getting injured or exhausted. Perhaps the most concise phrase to describe efficient running is “run straight,” which means keeping your body stretched and your back straight as you run.

Here are some specific tips on how to run effectively, not intended to teach you how to run, but to help you run better and more efficiently. Over time, you will understand these tips better and apply them. Don’t force yourself to understand and follow every tip exactly. Just focus on the main thing, running, and the rest will improve. If you can run straight now, you’ve been doing everything right. These tips will only help you get better.

Head

Keeping your head up while running is key to good running form. Look straight ahead, not up or down. This will help keep your neck and back straight. Keep your jaw and neck relaxed, and don't jut your chin forward.

Shoulder

Keep your shoulders square, straight, relaxed and comfortable. Don’t swing or slouch your shoulders as you run, but don’t raise them too high or tense them too much either. If you feel your shoulders tense, swing them and shake them out to loosen them up.

Upper body

When you keep your head and shoulders in the right position, your upper body will also be in good shape when running. You should keep your upper body almost straight, so that your body is stretched but still leaning forward slightly, to maintain balance. Don’t lean back and don’t lean forward too much. Leaning forward too much will make you run with long strides, which can cause you to stumble because it puts too much weight on your heels, creating pressure on your knees, hips and back.

“Running straight” is a way to run with your shoulders and chest open, helping your lungs absorb oxygen more easily, thereby helping you breathe more evenly and easily. But remember not to move or rotate your upper body too much when running.

Arm

Arm movement is important when running because it helps you move forward. Arm movement also helps you prevent too much movement of your upper body. Keep your elbows bent at about 90 degrees.

The arms should be relaxed and move with the stride.

Swing your arms up and down. When your arms go up, let them point up toward your sternum. When your arms go down, let them point down toward your hips. Move gently and smoothly, and don’t swing your arms too high or too low. The swing of your elbows should start from the middle of your chest and end at your waist.

Although your arms should swing in and out a little, they should not swing horizontally across your body. Most of the arm movement should be forward and backward.

Hand

Keep your hands and wrists in a relaxed fist position.

Hip

Your hips should be facing forward. If you have the right hip position when running, your shoulders and upper body will also be in good position. If you lean your hips too far forward or back, your pelvis will be tilted, and you will lose your balance.

Knee/shin

When running long distances, don’t lift your knees too high, but keep them fairly low to conserve energy. Lifting your knees as high as you do when sprinting requires a lot of energy and is usually aimed at generating power and speed. Also, keep your knees slightly bent when you land.

Don’t run with too much stride, but try to make sure your foot hits the ground behind your body. If your foot hits the ground in front of your body, your stride is too long. Correct this by lowering your knees.

Foot

Your feet should only touch the ground lightly when running. Run so that when the middle of your foot touches the ground, your toes quickly touch the ground as well. You should not stomp your entire foot with each step. Running should not feel too stiff and noisy, but make your turns light, flexible and not make loud noises.

According to dantri