Correct Way of running and Jogging

Many of us boast of running 5K meters, marathons and high incline treks. But the way we run makes a lot of difference.

Proper breathing, foot and hand coordination, proper health condition and motivation behind running, all of these make a great difference in the effects we observe later.Most joggers and runners are biomechanically inefficient because their running technique is poor. 

They don't use the necessary body parts efficiently so when they are supposed to be enjoying themselves they are instead suffering pain.So, lets take a look at what these running problems are and how should we tackle them :

Some of the most obvious weaknesses in runners and joggers are:



1. Bouncing up and down too much.

2. Over striding.
 

3. Not using their hamstrings enough 

4. Landing on feet too heavily : 

All accomplished and elite runners run on the balls of their feet. The heel doesn't touch the ground. The foot on landing on the surface should be "light" not heavy, it then "grips and scrapes" the surface.

• The knee is slightly bent on contact with the surface and the foot lands below the centre of gravity - just below the hips.
   
• Think of your leg working in a circular motion from the hip joint.
   
• This brings the heel of the foot behind the body. The hamstrings and gluteus maximus (backside muscles) play a very big part in this movement. 
  
• The thigh moves forward with the action of the quads and hip-flexors, the leg is extended and the foot drops again, landing on the ball of the foot as above.

We call this cycling the leg! 

 

Try not to think about the movement too much. Instead try to feel the cycling motion, and visualise it in your mind while you're running. You will know when you have got it right, you will be able you feel it.

5. Breaking action on landing : 

The foot should strike the surface with the ball of the foot, in a dorsiflexed position (with toes pointing forward not downwards) otherwise this creates a" breaking" motion.
 

6. Not using arms : 

• The shoulders should be relaxed, The arms should be bent at approximately 90 degrees and the motion should be from the shoulder not the forearms.

• As the arm moves back it should continue to stay in 90 degree flexion.

• The hands should be held with the palm facing inwards not down. If you prefer to hold your hands in a fist, the thumb should rest on the forefinger.

7. Twist midriff side to side while running : 

• The hips and waist should be steady without a lot of side to side movement.

8. The head and upper body are bent forward :  

• The back should be straight and relaxed, not bent at the waist.

• The head should be up with your eyes looking ahead not down.

9. Breathing properly : 

Deep breathing allows you to take in more air, which can also help prevent side stitches.

You should exhale through your mouth and try to focus on exhaling fully, which will remove more carbon dioxide and also help you inhale more deeply.

Here are a few more tips for breathing while running:

• Try to take three footstrikes for every inhale, and two footstrikes for every exhale.

• As a beginner, try to run at a pace at which you can breathe easily. Use the "talk test" to figure out if your pace is appropriate. You should be able to speak in full sentences, without gasping for air.

 VIDEOS : HOW TO RUN PROPERLY  

• Slow down or walk if you're running out of breath. If you relax and slow the pace, breathing problems often take care of themselves. Don't overthink it!

Footstrike	Breathing Pattern
Left	Inhale
Right	Inhale
Left	Inhale
Right	Exhale
Left	Exhale
Right	Inhale
Left	Inhale
Right	Inhale
Left	Exhale
Right	Exhale

When you are running hard or fast, your breathing pattern will automatically switch to a 2:1 ratio.

10. Jogging slower than you could walk :  

If you are "moving" slower than 6 miles per hour you are jogging, and quite frankly you would be better off walking!
 

Walking at 4 mph or faster is biomechanically more efficient and far more beneficial to you than "jogging" slowly!
 

When we walk fast we tend to use our legs and our arms together and this burns more calories, plus jogging or running put far more potentially damaging forces through our hip, knee and ankle joints.

Posted in: exercise,fitness,workout