Mar 15, 5 years ago

6 Ways to Run Efficiently and Faster while Avoiding Injury

Running all out is good but running smarter is better. By focusing on the following small but important details in proper posture and running mechanics, you’ll not only conserve more energy, but avoid less pounding on your body, and fly by your competition.

Feet

Most running injuries occur whenever your heel strikes the ground. It acts like a brake, slowing you and creating stress. To prevent this, pull your toes up toward your shins as soon as they leave the ground, and focus on landing on the midfoot, with the supporting joints flexed at impact, strong glutes (butt muscles) and hamstring muscles will withdraw your legs back under your hips, relying on gravity to propel you forward.

Hips

To improve speed you need to increase stride length and/or stride rate however the correct stride length is shorter than you may think. Your feet should land beneath your hips. Any longer and you’re “reaching,” which adds destructive force. Concentrate on quicker, lighter, relaxed steps, but do not change the way your feet strike the ground.

Abs

Engage your abs so they can help you stabilize your spine to maintain good posture (chest up, shoulders over hips). But don’t flex consciously. By doing that, you could distract yourself. Instead, activate your core’s neuromuscular system by performing a dynamic warmup (jump squats, for example) prior to running.

Shoulders

Keep your shoulders back and retract your shoulder blades down toward your back pockets. Move your arms from your shoulders to save energy. Swinging your arms carelessly and/or improperly will throw off your alignment and leak energy

Hands

They should be held in a relaxed manner as if you were holding a butterfly with your fingers. Do not clench your fist, tightness in your fist will transfer all of the way up your arm and interfere with proper shoulder motion. Avoid unwanted movement by not carrying anything in your hand such as a phone, iPOD or water bottle, this may cause your torso to rotate instead of remaining straight and rigid.

Elbows

Swing them at about 90 degrees, pulled close to your body. If your elbows flare out, your arm action will cross the front of your torso causing it to rotate and impede on the efficiency of your upper-body mechanics.

Share "6 Ways to Run Efficiently and Faster while Avoiding Injury" via

Recent Articles
  • Jun 21, 3 years ago

    16 TIPS TO LOSE BELLY FAT

    How to lose belly fat is one of the most frequently-asked questions on the online fitness forums and social media platforms. What people need to know is that belly fat remains a common problem that men, women and even children ...

  • Mar 24, 5 years ago

    The “Perfect Woman”

    One of the best qualities woman have is that they’re more conscious of their bodies and how they present themselves to the world. As a personal trainer who has trained women of all shapes and sizes, I am well aware ...

  • Mar 23, 5 years ago

    TOP 42 WAYS TO LOSE BELLY FAT FAST

    This fantastic list of the Top 42 Ways to Lose Belly Fat Fast includes all the tips you need to lose that belly fat that’ve been bugging you for months or even years.  According to 2011 statistics, 90% of US adult population are not happy with their ...

  • Mar 23, 5 years ago

    8 FOODS EVERY TEEN SHOULD AVOID

    We all know some Foods are healthier than others, but did you know there are a lot of foods you Should just straight-up Avoid? It’s true! There’s a long list of foods to avoid, from beverages to meats and more. Are your faves on my list? Keep reading! ...

  • Mar 23, 5 years ago

    TOP 20 EXERCISES TO LOSE WEIGHT

    Effective Exercises to Lose Weight are an essential part of a healthy weight loss program.  And just as eating healthy is essential, it’s important to exercise as well, which is why you need to look for the Top Exercises to Lose Weight. The best ...

  • Mar 23, 5 years ago

    23 BEST EXERCISES FOR A PERFECT BUTT

    Here are 23 of the best exercises for a perfect butt. Remember though you have to live a healthy lifestyle, with diet and exercise, to tighten up any part of your body, including your buns… so nibble a tasty celery ...

  • Mar 23, 5 years ago

    TOP 20 WAYS TO TIGHTEN SKIN AFTER WEIGHT LOSS

    There are lots of ways to tighten skin after you lose weight, and many reasons to do so. And really, this is a good thing! I mean, you’ve done it! After months of making healthy lifestyle choices, you’ve lost weight. But even though you’re ...

  • Mar 15, 5 years ago

    How The Body Ages…

    I have had read many book’s, articles and research on the aging process. The consensus is there is no such situation as aging. In the human body there is only growth and decay, and it’s up to you to decide ...

  • Mar 15, 5 years ago

    Be More
    Do More

    “To be what we are, and to become what we are capable of becoming, is the only end of life,” wrote Robert Louis Stevenson in Familiar Studies of Men and Books.

  • Mar 15, 5 years ago

    6 Ways to Run Efficiently and Faster while Avoiding Injury

    Running all out is good but running smarter is better. By focusing on the following small but important details in proper posture and running mechanics, you’ll not only conserve more energy, but avoid less pounding on your body, and fly ...