Running Basics 101

Here are some tips to help avoid injury and promote efficiency.

Head Tilt:            Your head tilt ultimately determines your efficiency.  In order to straighten your neck and spine into alignment, gaze the horizon line.  See Pic A.

Shoulders:          Your shoulders should remain low and loose.  Occasionally, shake them out to ensure they don’t creep up toward your ears.  Try also to keep your shoulders level.  See Pic B.

Arms:                    Lightly touch your thumb and ring finger together to keep your hands unclenched.  Have your elbows naturally bent 80-90 degrees.  As your arms swing, keep your hands from swinging higher than your collar bone and no lower than your waist.  To keep your torso steady keep your hands from crossing the mid line of your chest.  See Pic B.

Hips / Torso:      With the above taken care of, your hips and torso should remain aligned and stable.  Imagine a helium balloon attached to the top of your head lightly pulling upward to maintain this tall position.  See Pic A.

Stride/Foot strike:          Your stride length should allow for a fast turnover of your feet.  Try to land with your foot directly under you.  This will stop the tendency of over striding and the dreaded foot slap!  Your knee should be slightly bent.  Foot strike lightly between the heel and mid foot and quickly roll off your toes.  See Pic A.

Remember, running is an art form, not a robotic activity, relax, keep these tips in mind and mostly, enjoy your own unique running style and go for it!

Warren Jobbitt

Certified Triathlon Coach

NCCP Level 2

Running Basics