Say goodbye to the body-destroying running posture. I will run like this from now on.

What impact does running posture have?

First of all, it is a question of running efficiency. A good running posture can help you speed up.

Secondly, the correct running posture provides good protection.

Most running injuries are caused by your running posture. A good running posture can protect your spine, hip joints, knee joints, and ankle joints from injury and avoid muscle strain. When you are tired and cannot maintain the correct running posture, it is time for you to stop, otherwise injuries will follow.

If we want to pursue the correct running posture, we cannot simply talk about running posture. Many people learn running methods from others through the Internet or books, but a large number of people not only fail to learn but get injured instead. Why is this? Let's first sort out the factors that affect running posture, which may be your problem.

What factors affect running posture?

1. Body structure factors

The body structure will affect the running posture, such as flat feet, O-shaped legs, X-shaped legs, high arches, which will cause the feet to turn outward or inward, which can be seen from the wear and tear on the soles of the shoes.

The body structure is difficult to change, so there is basically no problem with the running posture formed in this way, but you must pay attention to gradual progress when increasing the volume and intensity. For such friends, it is recommended to make up for it with equipment, such as choosing suitable shoes.

You can also tell if there are any problems with your body structure by looking at your shoes. Of course, if you have a normal structure but encounter similar problems, you should pay attention. If the toes are severely worn, it means that you push the ground too hard when running. When the feet leave the ground, we should transfer the force to the hips, and push forward instead of upwards.

2. Muscle strength (mainly relative strength and strength endurance)

The human body relies on bones for support and muscles to pull on skeletal joints to achieve movement, so muscles are the key to achieving movement and are also the armor that protects the human body. They play an important role in the formation of running posture. To improve running posture, it is impossible to talk about muscle strength.

Taking landing method as an example, landing on the forefoot requires relatively high calf muscle strength and ankle joint flexibility, while landing on the heel requires relatively low muscles and ankle joints.

Therefore, changing your running posture may require reshaping your muscle system. It is best to do this under the guidance of a coach or experienced runner. Do not rush for results, otherwise you may get hurt. From this, remember that running requires strength training!

Sometimes we don’t have time to do strength training when participating in competitions. For those who are not strong enough or are overweight, this can be compensated by wearing protective gear when necessary.

3. Muscle fascia flexibility

Take hurdles as an example. Liu Xiang relies on flexibility, while most people rely on jumping to hurdle because we are not flexible enough.

The faster the speed, the longer the stride, and the greater the range of motion, which means more flexibility is required. Good flexibility can not only affect and improve running posture, but also help muscles relax during running, thereby reducing the chance of injury.

If we do not have this kind of flexibility, it would be impossible to perform certain movements to a large extent, and there would be no running posture to speak of.

How to form a correct running posture

After understanding these factors that affect running posture, we can start from these factors to find the running posture that suits us.

First of all, since everyone's body structure, muscle strength, body flexibility, and joint mobility are different, everyone's running posture is bound to be slightly different. We should find a running posture that suits us instead of blindly imitating others. The best running method is the one that suits you.

Many runners should not learn the running methods of top runners. We do not have many of the conditions they have, so blindly imitating them will hurt us.

Secondly, the change of running posture cannot be achieved hastily, it is a long process. It is a process of subtle and continuous adjustments, and we must be mentally prepared to fight a protracted war.

Again, if possible you need to continue learning about running, or seek guidance from a coach or experienced runners. Only by constant practice can you better understand your body and find your own running posture.

1. Forming a running posture and finding the rhythm

Rhythm is very important in long distance running. If you grasp the rhythm well, you can run faster and with less effort. Rhythm is largely related to breathing and cadence.

The recommended breathing frequency ratio is 3 steps to exhale and 3 steps to inhale. When running fast, you can do it to 2 steps to exhale and 2 steps to inhale. When jogging, you can do it to 5 steps to exhale and 5 steps to inhale. Find a rhythm that works for you. This rhythm is different for everyone, and it needs to be explored through practice.

When running, you should consciously deepen your breathing and not breathe too shallowly. Tai Chi running method places great emphasis on abdominal breathing.

2. Running posture and stride frequency

The speed of running comes from the cadence and stride, so what cadence and stride is more reasonable?

The recommended cadence is 180 steps per minute for most people, but this varies from person to person. Considering the body structure of Chinese people, if one wants to run faster, the best cadence is above 190.

Stride length is related to strength, height, and leg length. Generally speaking, people with greater strength and longer legs will have larger strides. When leg length is fixed, increasing leg strength is the important way to increase stride length. Technically, attention should be paid to the folding degree of the calves and thighs. The higher the degree of folding of the thighs and calves, the larger the front swing will be. In general, it is safer to increase the cadence than to increase the stride, so when forming the running posture, we should first adjust the cadence and then the stride.

The result of the perfect combination of step frequency and stride length is that it looks powerful and light, smooth without dragging. Small steps and fast frequency are safer. After your strength and flexibility have reached a certain level, you can then pursue stride length.

3. Whole body coordination of running posture

1. Tighten your abdomen: Note that you should use the strength of your abdomen. You should be able to feel the role of your abdominal muscles. Slightly pull the spine about 5 cm below the navel to help stabilize the pelvis and lumbar spine.

2. Move your torso: Lifting your chest will help with the above-mentioned abdominal contraction posture. This movement can provide support for the torso during running, rather than simply letting the pelvis and legs carry you forward.

3. Relax your hands: Imagine that you are holding a raw egg in each hand. Make a light fist but don't squeeze it hard to avoid creating unnecessary tension.

4. Swing your arms back and forth: Note that letting your hands swing around is a waste of energy. Your palms should not cross the midline of your body when swinging, and your elbows should remain bent at 90 degrees.

5. Let your shoulders drop easily: A deep breath can help lower your raised shoulders.

6. Keep your eyes forward: Looking down at the ground will close your throat and make breathing difficult.

Summary: Key points for reshaping your running posture

1. Reshape the strength system: Exercise muscle strength more often

2. When running, make sure your landing point is as close to the projection of your center of gravity as possible. If not, the impact of the ground on your body can cause running injuries.

3. Improve flexibility, do more stretching and yoga

4. Exercise balance and coordination

5. Exercise landing cushioning techniques by skipping rope and jumping left and right frequently.

6. Enhance joint flexibility. If you want to increase your stride, you should pay attention to the flexibility of your hip joints.

7. Pay attention to the folding technique of the calves and thighs. When jogging, the folding of the calves and thighs should not be too big.