What are the correct running postures?

When running, you must pay attention to mastering the correct posture, because incorrect posture can easily cause you to get injured, and sometimes it cannot achieve effective exercise and health care effects. When running, try to land on your heels first, and master the arm swinging posture.

1. How your feet land

Some people believe that you should land on your forefoot when running, while others believe that you should land on your heel. We recommend starting with the middle part touching the ground first. Research shows that a good distance runner typically lands on the middle of the foot. Slow runners land on the middle of the foot and the heel, while fast runners land forward of the ground. We believe that only sprinters and middle-distance runners are suitable for landing on the front of the foot. There may be some exceptions to this, but landing on the middle of the foot is a good approach for beginner and intermediate runners. This reduces vibration and relieves pressure on the calf muscles and tendons while preparing the foot for the next step.

2. Hip and head posture

This one is a little harder to visualize: where are your hips positioned when your foot hits the ground? Some people recommend that your feet should be at the end of your center of gravity when you land, so that your head, hips and feet are in a straight line. Keep your head straight and upright, and look straight ahead. You need to be especially careful when turning your head, usually from the part above the neck, to avoid twisting your body and causing instability while moving.

3. Arm posture

This position is when you are not using a jogging stroller and can swing your arms. First and foremost, do not stiffen your arms, clench your fists, and fully bend your elbows. Stay relaxed. Bend your arms naturally above your waistline, not too high or too low. The two arms swing back and forth alternately, causing the legs to move in the opposite direction. Sprinters swing their arms fully forward and backward as they run down the track. Many long-distance runners swing their arms in a slight arc, but elite runners don't put too much energy into swinging their arms. In other words, don't swing your arms too vigorously.

4. Knees

Don't lift your knees too high when running long distances. Only sprinters or us running uphill need our knees to be too high.

5. Breathe

While some people advise you on how to time your inhalation and exhalation, we tell you to just keep breathing deeply and regularly. Many times, your breathing will adjust itself. The faster you run, the faster your breathing will become. It's true that most runners breathe through their mouths or both. It's impossible to get enough oxygen just by breathing through your nose.