Jogging is a movement that comes naturally to most people. However, perfecting your jogging technique can help you improve your running economy. If you jog inefficiently, not only do you waste a lot of extra energy in the process, but unproductive movements could put you at risk for injuries and general aches and pains. Learning how to jog more efficiently can make this type of exercise experience more enjoyable and safer for you.
Correct Jogging Form
Step 1
Perfect your foot strike. Ideally, your lead leg should land first on your heel. With a bend in your lead leg, shift your weight forward on your foot, allowing you to push off from the ball of your lead foot. Avoid overreaching with your front foot. Do not over-lift your knee. You might need to increase the knee lift when running uphill, but an excessive knee lift on a level trail wastes energy and creates more forces on your joints as you move up and down. Run in a straight line by keeping your feet in line with your hips. Do not allow your feet to cross your mid-line as they strike the ground in front of you.
Step 2
Use your arms. Many people forget to use their upper limbs. Engaging your arms will help you run in a straight line and allow your body to move more efficiently. Keep a bend in your elbows and swing your arms forward and back, alongside your torso. Avoid swinging the elbows outward, which will cause your hands to cross your mid-line. Keep your hands and fingers relaxed. A slight bend in the fingers may feel comfortable, but do not clench them or create a fist.
Step 3
Engage your core muscles. Make an effort to maintain a neutral, or straight, spine while you jog. Pull in your abdominal muscles to support your back. Relax your shoulders down and open your chest.
Step 4
Maintain a neutral pelvis. If your pelvis tilts to the front or back, maintaining a straight spine will be more challenging and you may experience low-back discomfort when you jog. If one hip drops lower to one side, this will alter your foot strike and take you out of ideal alignment. Have a friend watch you jog from different angles to observe your hip alignment.
Step 5
Find your breathing pattern. Establishing an appropriate breathing pattern for yourself will make your jogging feel smoother and more relaxed. Try different techniques, such as inhaling for two steps and exhaling for two steps. If you have a greater stride frequency, increase the breath to three or four steps. If possible, extend the exhale slightly longer than the inhale.
Things You'll Need
- Proper running shoes
- Breathable clothing that allows you to move freely
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