Although Mother Nature continues to dump snow in the Midwest in the middle of March, spring is right around the corner. As the weather heats up, people begin to get the urge to take their workout outdoors. Running outside can be refreshing, especially if you’re running around campus or next to a scenic river. We want to make sure you stay on your feet this spring, so we’re going to break down the correct running technique. So behold the strides of March!
Ankle/Feet – Proper minimialist running technique begins in your feet. You should land lightly on your feet, somewhere between your midfoot and forefoot. You should be able to feel the muscles in your leg absorbing the energy of landing and springing you forward. Proper running is powerful and quiet.
Legs – While your cadence will remain approximately 150 strides per minute whether on an endurance run or doing wind sprints your legs will move differently. During slower running, their is little heel kick or lift. Sprinting requires a much stronger push and kick. If you are running correctly, your feet should land directly underneath your body with each step. If your legs are in front of your body, you are striding too far. Your knee should be slightly flexed so it can properly handle impact, and so it can begin generating push-off power.
Hips – Proper hip alignment is essential to healthy running. Your hips help keep every part of your body in order, from your head down to your feet. Make sure your hips are pointed straight ahead when you run, and avoid leaning too far forward, as doing so can place pressure on your back.
Chest/Torso – Much like your hips, your torso helps keep the rest of your body in line. Keep your chest facing directly in front of you, and keep your back straight. Running in an upright and tall position will allow you to maintain an optimal stride length, and it will ensure that your lungs receive the maximum amount of oxygen. Breathing should be quickened, but natural.
Arms – Improper arm positioning is one of the more common problems among novice runners. If you’re moving your arms too much, it might put unnecessary torque on your body, which can cause back and hip problems. If you don’t move your arms enough, you’re losing out on valuable momentum. Your arms should swing directly forward and backward between your waist and chest. If you find that your arms are moving in front of your body, you’re swinging too far.
Hands – The best way to describe proper hand technique is to use the potato chip method. Imagine you are holding a potato chip in your hand. You want to keep the potato chip secure without crushing it. Keep your hands in unclenched fists with your fingers lightly touching your palms.
Shoulders – Keep your shoulders in a relaxed position but, they should be gently retracted. You don’t want them to slouch, but you also don’t want them to become stiff and elevated as you progress. Keep your shoulders level, and do not let them dip from side to side with each step.
Head – In order to have proper head placement, your eyes should be looking forward to see what is ahead. Avoid looking down at your feet, as this can put your hips and chest out of alignment. Keep your head back, with your chin on a level plain.
