Running is not a leg exercise only. This full-body motion requires you to pay close attention to keeping proper posture. Choosing the correct shoes, the best course to run, and maintaining good posture all contribute to your breathing, stamina and speed. Maximize oxygen intake, stay aware of your surroundings, and exercise every part of your body with proper running posture.
Step 1
Scan the horizon instead of looking down at your feet or the ground right in front of you. Your head will naturally be in the best position if you look ahead to where you are running. Your neck and back stay straight in this way. Keep your chin under your face, not jutting out.
Step 2
Relax your upper body by keeping your shoulders low. Release tension by shaking out your shoulders if they start moving toward your ears. Your hands are in control of the tension in your upper body. Keep your fingers bent lightly touching your palms, but not clenched into a fist while swinging your arms in conjunction with the stride of your legs in a forward and backward motion. If your hands clench or your forearms tense, shake your arms out by dropping them to your sides.
Step 3
Keep your back and torso straight so your pelvis stays in a natural upright position. Leaning forward with the torso leads to the pelvis tilting forward which can create pressure in your lower back as well as bring your whole lower body out of alignment since the hips are your center of gravity.
Step 4
Sprint by lifting your legs high above the hip line with each step to tap into maximal muscle strength. Strike the ground with your foot under your hips to push your pelvis forward and upward for momentum.
Step 5
Run long distances with a slight knee lift, fast leg turnover, and short strides to conserve your endurance. Extend your stride so that your foot strikes the ground with your knee lightly flexed to bend on impact. Running with the correct foot position is essential. You achieve this by landing your foot between the heel and the middle. As your foot rolls forward, keep your ankle flexed to propel your body forward using the strength in your calf muscles.
Tips and Warnings
- Running tall is what track coaches call the optimal torso position. Run stretched to your full height, keeping your back straight. Staying in the proper posture is easier if you imagine your pelvis as a bowl full of marbles that you do not want to spill.
- Consult with your doctor before starting up a new exercise program. Take injury seriously and consult a qualified physician as soon as possible.
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