Are You Running Properly?
DO
Start With A Warm-Up
“If you’re guilty of throwing on your kit, lacing up your trainers and heading out the door, you’re doing yourself a disservice. A dedicated warm-up is crucial. Not only will it prevent injuries but it’ll also boost overall performance. A proper warm-up will ensure the correct muscles are mobile and activated, so you don’t overcompensate elsewhere. Aim for a ten-minute warm-up to prep and prime the body – hug your knees to stretch the hip flexor, mobilise the ankles to awaken the joints and the calves, and do glute bridges to active the back of the body. A runner’s lunge is also great.” – Gede Foster, director of fitness at Fiit
Think About Your Upper Body
“When running, it can be easy to focus on the lower body – whether it’s your feet, ankles, hips or knees – but perfect running technique starts with the upper body. Your posture and what your upper body does when you’re running dictates what your legs, and ultimately your feet, do. If you suspect your technique is off, start by keeping your head up, which instantly keeps your body more upright. If you look down, you’ll pivot forward at the waist, causing an over-stride and a more exaggerated heel strike. It can also help to drive your arms back when you run – this helps to keep your chest open and posture upright. It also prevents you from bringing your arms across your chest, leading to a hunched back.” – Christian Allen, product expert at Runners Need
Have A Gait Analysis
“Knowing your gait will improve your technique and help prevent future injuries. Around 70% of the population overpronate, which means the foot rolls inwards as it lands on the floor, transferring weight to the inner edge instead of centring it on the ball of the foot. Knowing your gait will allow you to choose a pair of trainers best suited to your feet. And just because you’ve had a gait analysis once doesn’t mean it’s for life. If you’ve recently sustained an injury, if your weight has changed, if you’re pregnant or if you’ve recently given birth – all can have an impact on your posture and how your foot strikes the floor. If you’re serious about running, have a gait analysis once a year.” – Christian
Pull Everything Together
“The best running posture is a fine balance between the upper and lower body as well as your cadence. Stand tall, keep your shoulders back and down to allow an efficient elbow drive, keep your elbows close to your body and avoid arching the back. It can also help to lean slightly forward to ensure you’re landing on your midfoot. When jogging, kick your elbows back to drive you forward and apply power to kick your heels to your glutes and engage your whole body.” – Sarah Riandet, ultra-marathon trail runner & Enertor ambassador
Use Your Breath To Work Through A Stitch
“If you’re suffering from a stitch mid-run, try breathing ‘faster’ by inhaling every two steps and exhaling for one, which has been shown to deepen the breath. Slow your running down to a jog or walk until the pain subsides. Also try exhaling when the foot on the opposite side to where your stitch is strikes the floor, which can help release tension in that particular area. Continue to focus on your breathing and, as the pain dissipates, pick up your pace again.” – Christian
Listen To Your Body
“When it comes to posture, it helps to think about ‘running tall’, which will help keep you from slouching forward, which can ultimately affect the efficiency of your breathing. It’s also important to remember that we are all biomechanically unique and your running style will be slightly different from that of your best friend. It’s more about making sure you correct your own little faults and make your body strong enough so you can reap the benefits of your training.” – Lewis Moses, running advisor for INCUS Performance
ZAC ONG/UNSPLASH
DON'T
Sit Back On Your Hips
“It’s not uncommon for runners to ‘sit’ on their hips when running, which reduces power in your stride and puts more pressure on the lower back. To avoid doing this, stand tall and look ahead to keep the spine long. This can also happen when the body is fatigued during a run, especially when coupled with weak core muscles and tight hip flexors. When fatigued, runners also have a tendency to tense and round their shoulders, which restricts the rib cage and shortens the breath, meaning everything will feel harder.” – Sarah
Forget About Your Core
“It isn’t known exactly why runners are prone to stitches, but one theory suggests that when we exercise, blood moves away from the diaphragm to our limbs, which causes the diaphragm to cramp. Other theories suggest stitches are caused by poor digestion, which causes the gut to ‘tug’ on the muscles above the stomach. Either way, having a strong core can help with preventing a stitch – yoga and Pilates are great and worth doing alongside a running regime.” – Christian
Head Out Too Fast
“We often associate a faster runner with a better runner but that’s not necessarily the case. Someone can be running quickly but with poor technique. One of the most common mistakes people make when it comes to speed is overstriding, which can ultimately put more stress on the hips and knees, leading to injury. To know if you’re running a good speed for you, you should be able to maintain it for a number of miles, your breathing should feel consistent and easy, and you should be able to hold a conversation without too much strain.” – Christian
Be Lured By Expensive Trainers
“Shoes can make or break your feet, but just because a pair of trainers is expensive doesn’t mean they’re right for you. A pair of trainers that fits your needs – taking into account mileage, goal, surface and the type of your training – and your gait are best, and this may look and be priced very differently to someone else. Running shoes are designed to last around 700km. If you notice yours are worn out, the sole is abnormally smooth, or if you don’t remember the last time you bought some, consider getting a new pair. An old pair of trainers offers less shock absorption and increases your risk of injury.” – Sarah
Skimp On Carbs
“One of the most common mistakes runners make is not staying fuelled and hydrated on a longer run. In a nutshell, this means your body simply won’t have enough energy to perform. Many people still think protein is key but carbs are what will give you energy. If you are running in the heat, or are naturally very sweaty, think about replacing lost electrolytes post-run. If you’re starting to run more slowly or becoming less efficient, this could be a sign you need to top up your salts and fluids.” – Christian
Forget About Recovery
“Many of us forget about cooling down after a run. Do what works for you – whether it’s static stretching or foam rolling. The aim of a cool-down should be to clear some of the waste products generated in the muscles during an intense workout, and to bring the heart rate down slowly. At the same time, don’t underestimate the power of natural recovery tools, such as sleep, diet and good lifestyle habits. Many runners fall into the trap of spending on expensive recovery tools, but some of the most effective, such as sleep, are free.” – Lewis
For more information visit RunnersNeed.com, Fiit.TV, Enertor.com & IncusPerformance.com.
DISCLAIMER: Features published by SheerLuxe are not intended to treat, diagnose, cure or prevent any disease. Always seek the advice of your GP or another qualified healthcare provider for any questions you have regarding a medical condition, and before undertaking any diet, exercise or other health-related programme.
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