Running is one of the most popular cardio exercises as it promotes more weight loss than any other cardio exercise. However it also promotes higher risk of injury if done wrongly. Proper Running Posture Just like we have to maintain good posture when standing or sitting, maintaining a relaxed, upright posture while running is essential. Good posture will help release tension and reduce strain in the neck and shoulders, which can prevent muscle fatigue. Here are some tips to have a proper posture while running to prevent fatigue and injury. · Hold your head high, centered between your shoulders, and your back straight. · Do not lean your head too far forward; this can lead to fatigue and tightness in the neck, as well as the shoulders, back and even your hamstrings. · Focus your gaze approximately 30-40 yards in front of you. Looking down when running can lead to greater strain on the neck muscles and spine. · Keep your shoulders relaxed and parallel to the ground. Do not pull your shoulder blades together as this increases shoulder tension. If your shoulders rise or tense up during your run, drop your arms and loosely shake them out. Do this several times during your run. · Foot strike: How, where, and when the foot hits the ground. Most average runners are heel strikers and land with their heel first and roll to the ball of the foot. This comes naturally to humans, but this can increase your risk of injury (especially to the knees) and may cause hamstring injuries. · A mid-foot strike, in contrast to a heel strike, provides greater shock absorption; decreases strain on the calves and Achilles tendon, and may help prevent shin splints. As long as your foot strikes the ground directly below your center of gravity—not too far ahead—the best technique for you is the one that allows you the best running efficiency while preventing injury. · As you develop greater muscle strength and the connective tissues supporting the legs, eventually you may find your foot strike evolving into a more advanced technique known at the ball-heel-toe strike. This is when you land lightly on the outside ball of the foot then quickly roll to the heel only to push off with your big toe. “I’m here to help. Message or call me on050-8181268 if you ever have any fitness related questions. If I don’t know the answer, I’ll find it for you”
Posted on: Sun, 24 Aug 2014 08:54:24 +0000
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