Many people develop injuries when they are running because they do not have the right posture. If this is not rectified, it can lead to muscle cramps, spine problems and many other types of issues. Here are a few tips on how to develop the proper posture for walking and running:
The head position is the key to good posture and can help to keep the spine inline. While it is tempting to look down at your feet when you run, it is important to hold your head up and scan the horizon instead.
Let the Shoulders be Loose
Make sure that you do not keep your shoulders tight when you run and instead make sure that they are low and loose. Shake the shoulders regularly to release tension and make sure that you hold them level rather than tilting to one side.
How to Hold Your Arms
Many people tend to clench their fits when they run and keep their arms tightly by their sides. However, as with the head and shoulders it is essential to keep the arms loose and let them swing naturally.
Training the Torso
Keep the back as straight as possible when you run to make it easier to keep the head upright and the shoulders straight.
Holding the Hips
The hips help to improve gravity and balance and should pint straight ahead.
Lift the knees slightly to help endurance and try to keep the stride short for long distance running as this will be more comfortable. The knee should be slightly flexed as the foot hits the ground to help prevent strain and injury.
The Feet and Ankles
Push off from the ground with as much force as possible on each step and land lightly somewhere between the heel and the middle part of the foot, keeping the ankle flexed and as loose as possible.
Shin Splints – A sharp pain in the shin caused by prolonged jackpotcity apprunning/jogging on hard surfaces, medically known as MTSS or Medial Tibial Stress Syndrome.
HIT – High Intensity Training or HIIT/High Intensity Interval Training is a form of cardio and strength training. As to cardio training, it involves sprinting for a short period of time, followed by a gentle walk or light jog for a similar duration and repeating it as prescribed.