Engineering Of Running
How to run more efficiently.
“rejected running shoes – salomon men’s xt wings gtx – _MG_1875” by sean dreilinger is marked with CC BY-NC-SA 2.0.
How to run properly
Correct running form is important to prevent injury and to run faster and longer. When sprinting you should be leaning forward from your waist and also using your core. You should be taking short and faster strides while reducing the amount of time spent on the ground.
Upper body
You should be relaxing your chest and pretty much everything else above your waist except your core. Relax your arms and shoulders and hold them at about 90 degrees.
Footing
You shouldn’t be running with your heels which means that your heels shouldn’t be the first part of your foot to hit the ground. Your hips shouldn’t be behind your feet (overstriding) which can waste energy to pull your hips over your feet just so you can push off again.
Strides
When you take a step, you should be going more forward than upwards. You shouldn’t be hopping but you also shouldn’t be leaping forward with every step. You should be taking short but fast steps that push your forward. On average when you are sprinting, you should be taking about 160 steps per minute or 80 a foot.
Breathing
When you are sprinting, you shouldn’t be gasping or taking a lot of short shallow breaths even if you’re tired. This means that you wouldn’t be getting enough oxygen and you also waste energy. Even if it is tempting to take a lot of breaths, don’t. You should be taking 2 breaths for every 2 strides with the same foot.
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