Whether you are a seasoned runner beginning a new marathon training programme or a beginner who has never laced up a pair of trainers before, it is essential that you use proper running form when you are training. Running improperly can have detrimental effects ranging from overexertion, to cutting your speed, to causing injury. Proper running style can differ based upon your goals.
Technique
Most running injuries are a direct result of not knowing how to run properly. If you find yourself exhausted or aching after every run, or even worse, injured, it may be time to take a look at your running technique.
Exercise physiologists have made a science of studying the biomechanics of gait and movement, and have determined that there are several common errors that runners make that cause unnecessary strain on the body. These mistakes may have come to you naturally; if so, then running is a skill that you need to relearn.
Runners who overstride or bounce are generally landing too hard. Not only does this exacerbate impact on joints and bones, it also actually interrupts your running motion and decreases your speed.
If you are twisting your torso when you are running you are wasting a tremendous amount of energy.
If you run with your head or body leaning forward, you are inviting a painful strain in your neck, shoulders and spine. Proper running form includes landing on the balls of your feet with a light, easy stride. You should keep your head up straight and your eyes forward with your shoulders relaxed. Your knees should only bend slightly, and your legs should be circling from the hip, making good use of the strength of
your hamstrings.
Videos
If you suspect that your running technique needs improvement, there are several solutions available to help you identify your specific problem. The simplest thing to do is to have somebody videotape you while you’re running so that you can take a careful look at your stride and carriage. Videos are available for sale in running stores and online as well as on You Tube that will enable you to compare your running
style to that of professional runners. This will help you correct any mistakes you may be making. Learning, or relearning, to run properly is a matter of training yourself to move correctly through repetition.
To Lose Weight
If you are considering starting a running program in order to lose weight, there are specific techniques that you can employ to help you. Before beginning a running program you should consult your physician in order to make sure that you are healthy enough to begin a fitness routine.
Running is an excellent way to lose weight, but it is vigorous. If your goal is weight loss, remember that no matter how much you run, the only way to lose weight is to burn more calories than you take in, so combine your running program with a healthy diet and regimented training schedule that keeps you moving consistently.
You can assume that you will burn approximately 100 calories for every mile that you log, and you will burn slightly more calories running outside then you will inside on a treadmill. Raising your treadmill incline to 1% will make up for the difference and provide you with an equal output of energy.
Finally, if you want to make your run burn the most calories possible, employ high interval training in your run schedule. This is a running technique where you run a short interval at maximum effort, then reduce your speed to a less intense output; rotate between the two throughout your run. This style of training forces you to use all available energy for short periods, which makes your body burn calories long
after your workout is over.