We were born to run some of us say that statement might fail a little far from the truth is. I’m not sure later all of us however it’s something we would never actually told say whether you’re completely new to running all maybe I’m gonna he’s not happy with that guy today we could be taking it back to basics I’m revisiting how to actually run. It’s fairly obvious bought a pool running K. temp what is going wrong but when it comes to good runners is much harder to see exactly what they’re doing so today I’m going to be breaking down the movement patterns of the running gates in explaining exactly how to perform the correctly as well as give me some tips to get carried with.
We thought maybe we need to address how you stand as your posture will carry over until running and you might have flashbacks from school being told to stand up right well over the running of the fluid movement but still having your head held high and it showed as nice knife in your tummy tucks in and your hips facing forward is going to help save you want to pitch a having a line that dissects your body goes up from your face a 3 uncles you knees up to your hips does that in your shoulders and then your is anyone to maintain not lie when you start running although you can have a slight forward till so the line is busy coming up in a food angle from the ground.
That’s not just the specific parts of your body and how they should may 6 we’re gonna start off with the faith and the uncles when you’re walking you down with a heel strike with a leg out in front of you and your legs nice and straight but since he’s not running the force is going to your bones and joints is greatly increased so you do want to make sure you’ve got a slight softening his price might bend in it making sure it’s not fully extended analysts await a foot lands on the ground well that is a totally open to debates and it’s something that I suggest you experiment with yourself by having a mid foot foot plant actually does help with some shock absorption and also helping coach you to have a better body position but it goes hand in hand because as you start running and you start to implement that forward so we’ve already talked about you’ll find it more easy to line with image that strike as well sticking with your feet you also need to address where your foot lands in relation to your body and it’s really common to see people eva striding to base a landing on the hill with us that way out in front of a little bit like the walking action but when it comes to running this is pretty much acting like a breakthrough putting foot done at in front of you know having to make your body over and it’s also really jarring on the body so ideally you want your foot to be lining underneath your body once it’s already started to move backwards and the good job to just get awareness of your foot on the Emmys your body is simply running on the spot there are a couple of old school on the spot drills which will really help with the points that we’ve been covering sex festival Hainanese I spent makes me understand what I mean by this one but you’ll simply joking on the spot you can start off by just bring your knees Hoff way up to him hi I’m really focusing on landing on your mid foot and keeping that time on the ground racial social contact time and nice is bringing off the ground what do you most of that and try to bring it up to full HIPAA ICBC getting a knees up to 90 degrees or hips up to 90 degree angle and then take plenty of rest to try to do this for 10 to 15 seconds. because if you’re doing it well it will be hot and then you need to look at the other end of your running stride say you’ll both some activation and some with some pot cake so you’re simply going to place your hands behind the bottom and it’s gonna start off by trying to flick it heals. Up towards your hands just half way to start with and this one you really need to focus on keeping a good posture because it’s quite easy to start to lean forward but as a result it will be quite easy to not she lands on image or even you’ll full fat and then progresses actually touching hands with your hails and once you’ve gotten these monsters with a constraint okay ma’am pasta throughout and staying nice and not right because it is easy to shape it was 8 that’s gonna than you did not get the point of the trail and finally once you’re ready you can stop request system moving forward so covering a distance of say 15 to 20 meters and then just jump out of the country.
Calling here from running cages is to have a state-run school that acts in the same way as standing tools that you put your shoulders back can you automatically talk your tummy and then about you’ve done that without even realizing it these queues are great for making you look good when you’re standing and running but when affixing a last day we want you to be running more easily and it will have a knock on effect because talking you’ll tell me and if not she can see if they take your pelvis Saudi postrelease basically bring your hips up towards your chest not gonna make it much easier to lift your knees when you’re running.
You have set aside to for all of your running propulsion we talked about the front of the hip say the need Dr coming for us but we also need to look at the posterior chains are what happens at the back and when you’re ready you need to have good extension you know like as your body moves over your foot and if that’s restricted then you’re gonna be restricting your stride length you need to make sure you’ve got strong got it so the farming because that’s the powerhouse your bottom muscles but also that you have some too tight so do you can get the full running propulsion for me so I. Maybe up to your shoulders ideally want these remain as relaxed as possible because if they come to 10 so bunched up around your ears then you’re gonna find it much harder to brief it’ll say just restricting your overall movement and anybody that comes on the show should be a result of your arms moving forward no as a result your shoulders actually forcing that movement.
The rooms are at sea that to help you run it more easily so if you think about the for them backwards motion of John’s actually driving in propelling youthful within this actually a diagonal link from the opposite shoulder in office through to the upside hips are connected through your whole side and because of this yes your shows a working you still need to keep them nice and relaxed and you want to have a bit of a gentle bend your elbows to keeping them in close to auto save when it comes to hand things be relaxed as well say you don’t want them super clinching time what the poker straight but just somewhere in the middle in a relaxed a finger bends in this relaxed position you want your own to solely be moving forwards and back with keeping them close to your torso with any movement that goes across your body it’s just gonna be counterproductive in you’ll have to correct that with your legs you can actually practice this on the spot now so it might sound silly but if you just stand still and have your arms and you just simply going to pump them full it’s embossed with concentrating on keeping your shoulders flies you can even do it in front of the mirror and then if you take one foot in front of the other ones are you in a partial running styles I’m proud said again for 10 on pump and then swap on the other side for another time I don’t see when you actually running I’m not going to have to physically think about your arm so much because they will move more naturally with the running game but to just prove how much you own through system running I want you to have a little guy going out for a run and sticking your hands to your thighs are running their homes by as I little bit like a penguin and then get back to normal running and you really feel the benefit of what you’re onstage.
But I mean please is your head with it being such a heavy structure is position can have a service knock on effect on your reading I remember that line I talked back to the beginning you head needs to remain in line with the rest of your body because it is too far forwards always looking down that you’ll find it really hard to lift your knees up at the front of your running gait if it’s the opposite him find it’s too far back then it’s going to cause you to heel strike and over stride say also too much excessive movement you really want to try to reduce or keeping it on one side because any thing you’re doing with your head of what is going to have to compensate and I’ll end up having to what caught us a good way to get your head in the right position is to sort of think about you had think about you online so make sure you looking nice and far ahead of that one actually keep your shoulders back and it will help you keep your hips up as well.
The company is about to go this far north address breathing but it is quite hard to have it as a separate section is it’s obviously involved in every movement of running it if you’re getting it wrong then it can have a negative effect on your runs yes it sounds simple we want to have to brave enough will we have got this fall but you might not actually be breathing correctly for your running and signs could be having ready tense shoulders or seeing tension in your face and your neck and we were breathing you need to utilize your full lung capacity for running so that means breeding more than purely from your rib cage said that’s how I look away all right at the moment so for this you need to just take a line down a moment and just breathe normally while placing a hand on your belly if your hand is a moving than the indicate to any doing shallow breaths I try to focus on filling all of your lungs with that right to the bottom of them and this will say barely move out what’s all up was underneath your hand on the in breath and then as you breathe out your hand should fall away just have a feeling get used to doing this while still lying still and then take it up to standing and again placed a hand on your belly to get the fail you might find that you doing some simple breathing exercises before running will help to remind you to stay relaxed but also to fully utilize that lung capacity the finding the correct but what is important when money especially if you’re looking at altering your gate and for this I would recommend heading to a specialist running still say they can then show you’ve got a shoe that sits over in style but also fits properly and then finally a bit of strengthening you need to make sure you’ve read web constraints you’ll call on the muscles around your hips as that enables you to keep that good posture we talked about for far longer which in time makes money much easier and makes you more efficient they feel maybe having a play around with your data changing anything at the moment do let us know you can do that in the comments section but I would check out one of our other social media channels most of that give us a like a full day.
