Master The Art of Running

Walking and Running are the pillars of all major sports. Mastering the art of right running can help you run better and longer  without making you feel tired and safeguard you against injuries, the below mentioned points will make your run more effectively:

  • Posture

Body erect, shoulder stretched but relaxed, body weight leaned slightly forward

  • Muscles and Movement.

opposite arm and leg movement to manage momentum and speed. The primary muscles used in running are the quads, hamstrings, glutes, hip flexors and calves, secondary muscles used are the biceps, upper abs and lower abs. Using force generated by twisting waist is not advisable.

  • Knee Lift and foot placement

Foot should be lifted to an appropriate height from the ground ( the height of knee lift can be variably used to increase or decrease the  speed during   long and short distance run ) and while landing you should land on you mid sole then roll though your toes followed by heel strike. (People with High arch or flat arch have to practice this more). The foot should be placed straight, without letting your toes deflected to sides. (Charlie’s foot)

  • Stride length

An appropriate stride length which is usually equal to shoulder width should be maintained throughout

  • Breathing

Follow a rhythmic breathing pattern during run, two stride inhale – 2 stride exhale simultaneously with nose and mouth. But initially focus on exhalation more  to recover faster and tired less.

                                               

To avoid getting injured, tired and breathing heavy during your runs, here’s what to do:

  • Check your posture. Hold your torso straight and avoid bending at the waist while you’re running.
  • Focus on deep breathing. Breathe from your belly and take a deep inhale through your mouth and nose
  • Use your arms to move you forward.
  • Don’t run from waist, the primary muscles used in running are the quads, hamstrings, gluteus, hip flexors and calves. Surprisingly, these muscles are all located from the waist down. The secondary muscles used in running are the biceps, upper abs and lower abs. Although the biceps seems like an odd muscle to include, running is more efficient when the elbow is bent at a 90-degree angle, which brings the biceps muscles into play. The abdominal muscles support the trunk, helping to stabilize the spine and maintain correct posture, which is vital for maximizing efficiency and minimizing injury while running.
  • Mouth breathing is by far the best way to breathe while running, largely because it brings in more oxygen than breathing through the nose. Forcing air through the nostrils can tighten your jaw and other facial muscles, and tension is never good for running.
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Nishant Joshi
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Nishant Joshi

is a National level Sportsman and a certified Fitness, Nutrition & Wellness Expert with Master ‘s degree in Exercise Science (Corrective Exercises). PG Diploma in Therapeutic Nutrition. Bachelors in PE and Sports Sciences. Yoga Therapy Instructor Course from SVYASA. Certificate in Group Exercise (ACE). Certificate in Aerobics ( AFAA). Certificate in Mind conditioning and Pranic Energizing Technique - PET. Certificate in Energy Channelization and SMET - Stress Management. Art of Living Instructor Course . Meditation course from Preksha Meditation. Course in Vedanta under guidance of Swami Dayanand Saraswati, Coimbatore. Course in Cyclic Meditation under guidance of Shri Dr Nagendra.