Form: Upper Body

-

 Another key part of running form I would like highlight is the arms and upper body. Although running  mostly puts strain on the legs, the entire body is necessary to run effectively. To use the arms properly, you should first relax your shoulders. Keeping too much tension in the shoulders gets uncomfortable after a while. Its also important to roll the shoulders back and face your chest foreword. As my coach always says "If you look down, you run down." This is because looking down will make you slow down (trust me) and its hard to race when you don't know what's happening in front of you. Breathing is easier when your shoulders are up and back and good posture shows confidence that makes you more intimidating to run against. Remember, racing is mostly a mental battle and this will make you appear tougher to your opponents.  



Photo from elitetrack.com
    For the arms you just want to relax and do what feels natural. Try not to cross your arms in front of your body, as this wastes energy. Naturally, your arms should be inverse of your stride, and this is what helps runners keep balance. With your hands, you can do a number of things such as make a weak fist or keep your hands straight. I personally prefer to tuck my thumbs, but its really up to you. What does matter though is keeping your wrists straight, as to not let your hands bounce around and waste energy. 

    Also, if you have long hair, I would recommend tying it back or wearing a hat or headband. This is because when running, hair tends to get sweaty and fall towards the face, causing discomfort. 

    Along with proper form, core strength is important when running as well. A strong core keeps runners stable and allows for more powerful knee drive. To strengthen your core, I recommend following videos off of YouTube, such as the 10 minute core videos from Fraser Wilson. Along with the abdominal muscles, the core is also made up of the lower back. Luckily, most people don't need to devote any extra time to train lower back, as it is worked alongside the abs during exercises such as planks, and in compound lifts such as squat and deadlifts for stabilization. 

Photo credit to elitetrack.com

     

    


Comments

Post a Comment

Popular posts from this blog

Shoe Review: Brooks Ghost 15

-
Image
  Brooks Ghost 15 'Alloy/Oyster/Black'  Retail Price - $140 Best Price - $109.95 from  Brooks Originally Released - November 2022 Specs of the Brooks Ghost 15 Type of Shoe - Daily Trainer with Medium Cushion Surface Designed For - Road Cushioning - DNA Loft V2 Stack Height - 35mm / 23mm Midsole Drop - 12mm Weight (per shoe) - 10.1 ounces  Review     About a year ago I bought the Brooks Ghost 14s, and the year before that I bought the Ghost 13s. I really enjoyed running in these shoes, as the cushioning felt nice when broken in, and the upper of the shoe was really durable and well cushioned. These were my go-to trainers for longer runs on the road or grass, and they held up decently well in rainy and muddy conditions. The Brooks Ghost 15s seem to be more of the same, with a very similar design to its predecessors, with an improved version of the already comfortable DNA Loft foam. The uppers are very similar, along with similar traction too. As the sayi...
Read more

Before a Race

-
Image
As many great runners will tell you, what you do the day before a big race can make or break your race. Race prep doesn't just start the day of a race, but actually starts 48 hours before, and most importantly, the day before. Below I'll cover a few things to do the day before a race, and how to properly prepare in order to run your best. 1. Hydrate      One of the most crucial parts of having a good race is to be properly hydrated. In order to feel fully hydrated when you toe the line, you need to make sure you're drinking plenty of water. On a regular day the average person should have roughly half their body weight (in pounds) in ounces of water. That means someone who weighs 150 pounds should drink 75 ounces of water per day. The day before a race though, an athlete may want to drink two thirds of their body weight in ounces of water, which for the 150 pound athlete mentioned earlier, would be around 100 ounces. Its important to drink the water throughout the day to g...
Read more

Post Run: Cooldown

-
Image
          After a tough run, the last thing many runners want to do is run some more. But actually, running at a slow relaxed pace for even a mile can prevent soreness and muscle fatigue the next day. So why should you incorporate a cooldown run into your running routine? Below I'll share what to do after a run, and the reason behind it.  What Should I Do for my Cool Down? A cooldown is a slow, relaxed jog done at the end of a workout. This jog doesn't need to be very long, usually a mile or so and should be done at a pace that feels comfortable. If your running a cooldown after a race, try not to wear spikes, but rather a comfortable pair of trainers. Trainers have more cushioning and are better for slow jogging that spikes, which are built to be fast. This run should be done anywhere from immediately after, to 20 minutes after the intense run, or briefly in between repetitions of a workout (for no more than a quarter mile). Waiting more time causes t...
Read more