Running 101: The Proper Form for Runners

When I run, go through a number of checks to make sure I am running as efficiently as possible. That's because I am always concerned that I will run out of gas before I reach my distance goal. Just to be sure my form was correct, I found the article Tips for Proper Running Form on About.com which written by marathon runner Christine Luff. In her article, Christine discusses nine tips for proper running form.

Here's a summary of Christine's tips with some editorial comments:

Look Ahead

Most of my runs are early in the morning when there's very little light. Since I sometimes cross busy streets, I make sure my eyes are forward. I occasionally look side-to-side to gauge the traffic.

Land Mid-foot

If you land predominantly on your heals, you will slow your run which is inefficient. Landing on your toes will strain your calves and/or lead to shin injuries. I have made the mistake of running on my heals and my toes. In both cases, my legs were sore for a few days until I learned to land on the ball of my foot.

Keep Your Hands at Your Waist

When I first started running long distances, I thought that I should move my arms swiftly up and down just link a sprinter or a walk-runner. Waving my arms wildly, I found that got tired quickly. Then I saw a woman running with her arms at her waist, so I tried her approach and discovered this change was just what I needed.

Relax Your Hands

Keep your hands in a fist and/or clinched will lead to fatigue. And even the slightest fatigue can cause you to shorten your run. I generally keep my hands relaxed (open) or lightly touch my thumb and index finger.

Check Your Posture

I read somewhere that most runners make the mistake of leaning forward which can put more stress on your spine, neck and shoulders. If you keep a straight posture, you reduce the chances of fatigue and pain.

Relax Your Shoulders

The shoulders should also be relaxed and square. Do not hunch over.

Rotate Your Arms from The Shoulder

The natural tendency of some runners is to bend at the elbows which is a waste of energy.

Don't Bounce

Bouncing is a waste of energy too. Try to maintain a smooth stride that is low to the ground.

Keep Your Arms at Your Side

Swinging the arms side-to-side is a waste of energy. It can also cause you to lean slouch and breathe inefficiently.

Hundred Push Up Update 5

Well, last night I started week 5 of the Hundred Push Up Challenge and I must say that this week is much tougher than last week. When I completed the routine, my chest and triceps were extremely tight. Not to mention, I was exhausted.

Running Is Way Too Cool

Just to get caught up, I ran an 8K on Friday, a 12K on Saturday and an 8K this morning. It should be no surprise that the Friday & Monday runs were much better than the Saturday run. That's because I waited until 8am to hit the road on Saturday - right after the sun had been out in full blast.

When I first started running Saturday, I thought, "Man it's a little hot (72 °F). But I can handle it." Well about half way through the run I had to pull over for 5 minutes because my body temperature and heart rate had gone too high (over 170 BPM) for too long. After a quick 5 minute break, I finished the second half of the run, came home exhausted and slept for 2 hours after a quick run to the local Costco.

I've got a lot of work to do to understand how to run more efficiently in warmer weather. Normally the temperature is between 55 °F and 65 °F when I jog in the mornings. Oh, well, more learning is better than no learning.

More Hill Training

Today's run was a 10K hill workout that worked pretty well for me. I finished with a 8.17 minute/mile pace even though the route I chose had quite a few hills and inclines. Hill training is important for runners for a number of reasons: it helps build stamina, strengthens the legs/tendons/ligaments, helps reduce injury and improves form. I found the article Everything You Need To Know About Hill Training on the RunnersWorld.com website and wanted to share what I learned.

Uphill Running

When you are doing your hill training, it's important to remember that you must run differently depending on whether you are going up or down a hill. The article specifically says that when going up a hill, you should do the following:

• Shorten your stride and take smaller steps if necessary
• Slow your pace, specifically if you are out of breath
• Maintain an upright posture
• Use an ankle-flicking push-off rather than a full, explosive motion
• Run through the top of the hill without stopping
• Gradually accelerate down the hill

Downhill Running

A big problem with running down hill is that runners tend to sprint or fight gravity both of which can cause injuries. To avoid injury and maintain control, the article says that when going down a hill, you should:

• Do not sprint down the hill!
• Picture gravity moving you down the hill
• Maintain an upright posture
• Keep your feet close to the ground and land as light as possible
• Emphasize quicker turnover rather than longer strides as your pace increases
• Lengthen your stride only when you feel you are in control
• If you find you are out of control, shorten your stride

The article also discusses six hill training techniques that I plan to use going forward. I will leave it to you to read the article on this topic.

Enjoy

Hundred Push Up Update 4

I'm at week 4 of the Hundred Push Up Challenge. I completed 130 push ups and max'd out at 36 at the end of the routine. It would have been nice to do more than 36. Considering that I did all 130 push ups in less than 10 minutes, I am satisfied with the workout.