Experienced runners know it’s not where you go; it’s how you get there. Here’s how to make sure you’re doing it right.
Running is all about going forward. So why do so many runners move up
and down or side to side? Running expert Mindy Solkin tells us the
three most common form faults and how to correct them.
You swing your arms from side to side, not forward and backward
Solkin, owner of the Running Center in New York City, sees more of this
error than almost anything. "A lot of people let their arms go across
their body, wasting energy," she says. "You always want to think about
moving [your arms] forward, not side to side." Remember the direction
in which you're headed: forward. Everything you do with your body
should help you move forward, or at the very least, nothing you do
should hinder it.
You bounce
"A lot of people waste energy by hopping," says Solkin. Think of what
happens when you consciously slow down: You move a lot more vertically
and a lot less horizontally. Some runners do this whether they're
slowing down or not. "You shouldn't feel like you're on a trampoline,"
she says. "Instead, lean forward about 10 degrees from the ankles,"
Solkin advises. "Make sure you lean at the ankles and not the waist. It
should feel like you would fall over if you didn't take a step." This
will help you put more effort in the direction you really want to go.
You overstride
"Foot plants are very individual, but a lot of people tend to
overstride, striking with their heel in front of their body instead of
underneath it," says Solkin. "It's inefficient and can cause shin
splints," which, as anyone who's had them can tell you, are not
pleasant. If you have shin splints (a layman's term for a host of
lower-leg injuries characterized by pain along the edge of the shin
bone), overstriding may be part of the problem. Consider modifying your
stride, or better yet, look for a running coach (ask a local running
club or specialty running store for references) who can help you get to
the root of the problem.
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