Following the closure of gyms last month, many people have taken the opportunity to do more running as part of their daily exercise routine. With that in mind, we thought it would be useful to compile some top tips for improving running technique, to help reduce the likelihood of injury and improve efficiency.
Head, Shoulders, Knees and Toes… Knees and Toes
It is easier to correct technical faults from the top down, so here is a quick check-list to run through:
- Run Tall – as with any of the other movements we perform in the gym, good posture is essential for optimum efficiency. Some useful coaching cues to keep the head and upper body in the correct position when running, include: “eyes on the horizon” “stand tall”. Looking down at the ground mid-stride can affect balance and increase strain on the neck and shoulders. Failure to achieve a neutral spine and head position can result in a cascade of problems lower down the body.
- Squeeze Shoulders Back – posture related issues are very common these days, as most people spend time hunched over a desk, steering wheel, phone etc. The first fix has to be to address posture during daily activities (e.g. whilst standing, sitting), otherwise fixing running posture would be like bailing water out of a boat with a hole in! That being said, a runner should aim for a position in which the shoulders are squeezed back, without tensing too much. A taller running position will enable greater speed and endurance. It is important to stretch around the upper back, shoulders and neck as they can develop tension, particularly during longer runs.