Correct running technique: top 7 tips

Start a good run with a warm-up to warm up your muscles and prepare your body for physical activity. Walk a little at a fast pace to get your heart rate up, make circular movements with your arms, and finally stretch your warmed muscles.

While running, always keep your head straight and look 5-10 meters ahead. When the head is lowered, the body tilts, which makes breathing difficult.

Watch your posture. While running, the upper part of the body should remain motionless and not lean forward or backward - this way you will evenly distribute the load and protect yourself from possible injuries to the spine and joints.

Keep your arms bent at an angle of 90 degrees, relax your shoulders, and do not clench your hands into fists. While running, do not swing your arms to the sides; your elbows should move parallel to your body. Keeping your arms tense will make you feel tired faster and disrupt your breathing rhythm.

Correct placement of the feet is also important. When running, the feet should not strictly follow one another, but should not diverge widely from each other. The inside of your feet should be in line to avoid your body swaying from side to side.

Distribute the load evenly on the foot. Of the three techniques - “toe-heel”, “heel-toe”, “whole foot” - the last option is the most correct and effective. But with your first runs, you will not be able to immediately master this method, so start with the “heel-toe” option: the emphasis is on the heel, then smoothly moves to the toes. The “whole foot” method: the entire foot touches the ground at once, moving from top to bottom (think of how you walk up the stairs).

The most common mistake runners make is to sharply straighten their shin, putting their leg forward, which causes the main “impact” to fall on the knee joint and spine. The shin must be extended “gently”, after which the next step smoothly transitions into the next, without injury or muscle strain.