PROPER RUNNING MECHANICS
STRIDE- Avoid extra long strides, as this may lead to over straining muscles and increase the chance of injury. Keep your strides short and quick.
KNEE ALIGNMENT- Make sure that your foots strike is facing straight and un line with your knee cap. Its doesn't matter too much if your heel strikes or your forefoot strikes first as long as the foot itself is not in front of the knee itself. This is even more important when running incline or declines as there is more pressure of the knee joint itself.
TOE OFF GAIT- When striding forward, push up and off with the toes.
Watch your postural alignment. You should be extending your hip not bending it forward. See attached picture for more detail.
ELBOWS- Keep your elbows at 90 degrees or less and relax your hands. Make sure that your arms and hands are below your chest so your not utilizing extra energy holding your arms up. Your arms should also not cross your midline when you are running as this causes excessive rotation in the back unnecessarily.
CORE- Use your core, especially your glutes and abdominals. These are the muscles that will keep you upright and will avoid you leaning forward from your hip which causes lower back pain when running.
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