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TED TALKS, How To Run Properly | Running Technique Explained

How To Run Properly | Running Technique Explained

Speaker: We were born to run. To some of us though, that statement might feel a little

far from the truth as running doesn't come naturally to all of us. However, it's something

we were never actually taught. Whether you're completely new to running or maybe you're

a runner who's not happy with their gait, today I'm going to be taking it back to basics

and revisiting how to actually run. It's usually fairly obvious to spot a poor running gait and what is going wrong but when it comes to good runners, it's much harder

to see exactly what they are doing. So today, I'm going to be breaking down the movement

patterns of the running gait and explaining exactly how to perform them correctly as well

as giving you some tips to get going. Before we actually start moving, we need to address

how you stand as your posture will carry over onto your running. You might have flashbacks

from school of being told to stand upright. Well obviously, running is a fluid movement

but still, having your head held high and shoulders nice and open, your tummy tucked

in and your hips facing forward is going to help.

You want to picture having a line that dissects your body. It goes up from your feet so through

your ankles, your knees up through your hips dissecting your shoulders and then your ears.

You want to maintain that line when you start running, although you're going to have a slight

forward tilt so the line is basically coming up at a forward angle from the ground.

Let's now address the specific parts of your body and how they should move. We're going

to start off with the feet and the ankles. When you're walking, you land with a heel

strike with your leg out in front of you and your leg nice and straight.

As soon as you start running, the force that's going through your bones and your joints is

greatly increased, so you do want to make sure you've got a slight soft knee so there's

a very slight bend in it and making sure it's not fully extended. As to where your foot

lands on the ground, well that is eternally open to debate and it's something that I suggest

you experiment with yourself. Having a midfoot foot plant actually does help with some shock

absorption and it'll also help encourage you to have a better body position. It goes hand-in-hand

because as you start running and you start to implement that forward tilt we've already

talked about, you'll find it more easy to land with a midfoot strike as well.

Sticking with your feet, you also need to address where your foot lands in relation

to your body and it's really common to see people over striding so basically, landing

on their heel with their foot way out in front. A little bit like the walking action. When

it comes to running, this is pretty much acting like a break so putting your foot down out

in front of you and then having to move your body over it. It's also really jarring on

the body. Ideally, you want your foot to be landing underneath your body whilst it's already

started to move backwards. The good drill to just get awareness of your foot landing

underneath your body is simply running on the spot.

There are a couple of old-school on-the-spot drills which will really help with the points

that we've been covering. First of all, high knees. I expect most of you understand what

I mean by this one but you are simply jogging on the spot. You're going to start off by

just bringing your knees halfway up to hip height and really focusing on landing on your

midfoot and keeping that time on the ground really short. Short contact time and nice

and springy off the ground. Once you've mastered that, then try to bring it up to full hip

height. Basically, you're getting your knees up to 90 degrees or your hips up to a 90-degree

angle. Then take plenty of rest. Just try to do this for 10 to 15 seconds because

if you're doing it well, it will be hard. Then we need to look at the other end of your

running stride so your bottom activation with some butt kicks. You're simply going to place

your hands behind your bottom and you're going to start off by trying to flick your heels

up towards your hands. Just do them halfway to start with and this one, you really need

to focus on keeping a good posture because it's quite easy to start to lean forwards.

As a result, it will be quite easy to naturally land on your midfoot or even your forefoot

and then progress this to actually touching your hands with your heels.

Once you've got these mastered, really concentrate on keeping posture throughout and staying

nice and upright because it is easy to cheat. Obviously, that's going to then not get the

point of the drill. Then finally, once you're ready, you can start to progress this to moving

forward, so covering a distance of say 15 to 20 meters and then just jog back for recovery.

[music] Speaker: A common cue from running coaches

is to hear them say run tall. Well, it acts in the same way as a standing tall, so you

put your shoulders back and you automatically tuck your tummy in. I bet you've done that

without even realizing it. These cues are great for making you look good when you're

standing and running but we're not focusing on that today. We want you to be running more

easily and it will have a knock-on effect because tucking your tummy in is naturally

going to rotate your pelvis slightly posteriorly so basically bringing your hips up towards

your chest. That's going to then make it much easier to lift your knees when you're running.

Your hips are essential for all of your running propulsion. We talked about the front of the

hip so the knee drive coming forwards, but we also need to look at the posterior chain,

so what happens at the back. When you're running, you need to have good extension in your leg

as your body moves over your foot. If that's restricted, then you're going to be restricting

your stride length. You need to make sure you've got strong glutes firing because that's

the powerhouse, your bottom muscles, but also that your hips aren't too tight so that you

can get that full running propulsion from each stride.

Moving up to your shoulders. Ideally, you want these to remain as relaxed as possible

because if they come too tense or bunched up around your ears, then you're going to

find it much harder to breathe but also just restricting your overall movement. Any movement

that comes at the shoulder should be a result of your arms moving forwards, not as a result

of your shoulders actually forcing that movement. Your arms are actually there to help you run

more easily. If you think about the forwards and backwards motion of your arms actually

driving and propelling you forwards, there's actually a diagonal link from the opposite

shoulder and arm through to the opposite hip so connected through your torso. Because of

this, yes, your shoulders are working, but you still need to keep them nice and relaxed.

You want to have a bit of a gentle bend at your elbows so keeping them in close to your

torso. When it comes to your hands, they need to be relaxed as well. You don't want them

super clenched, you don't want them poker straight but just somewhere in the middle

in a relaxed but finger bent. In this relaxed position, you want your arms

to slowly be moving forwards and backwards, keeping them close to your torso. As any movement

that goes across your body, it's just going to be counterproductive and you'll have to

correct that with your legs. You can actually practice this on the spot now. You might sound

silly but if you just stand still and you have your arms and you're just simply going

to pump them forwards and backwards concentrating on keeping your shoulders relaxed. You can

even do it in front of the mirror. Then if you take one foot in front of the other, and

so you're in a partial running stance and practice it again for 10 arm pumps and then

swap onto the other side for another 10. Obviously, when you're actually running, you're not going

to have to physically think about your arms so much because they will move more naturally

with the running gait. To just prove how much your arms do assist your running, I want you

to have a little go at going out for a run and sticking your hands to your thighs so

running with your arms by your side, a little bit like a penguin, and then go back to normal

running and you'll really feel the benefit of what your arms do.

Last but no means least is your head. With it being such a heavy structure, its position

can have a serious knock-on effect on your running. Remember that line I talked about

at the beginning. Your head needs to remain in alignment with the rest of your body because

if it's too far forwards or it's looking down, then you'll find it really hard to lift your

knees up at the front of your running gait. If it's the opposite and you'll find it's

too far back, then it's going to cause you to heel strike and overstride.

Also, too much excessive movement, you really want to try to reduce or keeping it on one

side. Because anything you're doing with your head, your body's just going to have to compensate

and it will end up having to work harder. A good way to get your head in the right position

is instead of thinking about your head, think about your eye line so make sure you're looking

nice and far ahead as that will naturally keep your shoulders back and it will help

you keep your hips up as well. I can't believe I've actually got this far

and not addressed breathing. It is quite hard to have it as a separate section as it's obviously

involved in every movement of running. If you're getting it wrong, then it can have

a negative effect on your run. Yes, it sounds simple. We all know how to breathe and after

all, we have got this far but you might not actually be breathing correctly for your running.

Signs could be having really tense shoulders or seeing tension in your face and your neck.

When you are breathing, you need to utilize your full lung capacity for running. So that

means breathing more than purely from your ribcage.

Let's have a look at where you're at at the moment. For this, you need to just take a

lie down a moment and just breathe normally whilst placing your hand on your belly. If

your hand isn't moving, then that indicates you're only doing shallow breaths so try to

focus on filling all of your lungs with air right to the bottom of them. This will see

your belly move outwards or upwards underneath your hand on the in-breath and then as you

breathe out, your hand should fall away. Just have a feel and get used to doing this whilst

you're lying still and then take it up to standing and again, place your hand on your

belly to get the feel. You might find that as you're doing some simple

breathing exercises before running will help to remind you to stay relaxed but also to

fully utilize that lung capacity. Finding the correct footwear is important when running

especially if you're looking at altering your gait. For this, I would recommend heading

to a specialist running store so they can ensure you've got a shoe that suits your running

style but also fits properly. Then finally, a bit of strengthening. You

need to make sure you've really worked on strengthening your core and the muscles around

your hips as that enables you to keep that good posture we've talked about for far longer

which in turn makes running much easier and makes you more efficient. If you're maybe

having a play around with your gait or changing anything at the moment, do let us know. You

can do that in the comments section below. Check out all of our other social media channels

and whilst you're there, give us a like and a follow.

[00:09:35] [END OF AUDIO]


How To Run Properly | Running Technique Explained So läuft man richtig | Lauftechnik erklärt How To Run Properly | Running Technique Explained Comment exécuter correctement | Technique de course expliquée

Speaker: We were born to run. To some of us though, that statement might feel a little

far from the truth as running doesn't come naturally to all of us. However, it's something

we were never actually taught. Whether you're completely new to running or maybe you're

a runner who's not happy with their gait, today I'm going to be taking it back to basics

and revisiting how to actually run. It's usually fairly obvious to spot a poor running gait and what is going wrong but when it comes to good runners, it's much harder

to see exactly what they are doing. So today, I'm going to be breaking down the movement

patterns of the running gait and explaining exactly how to perform them correctly as well

as giving you some tips to get going. Before we actually start moving, we need to address

how you stand as your posture will carry over onto your running. You might have flashbacks

from school of being told to stand upright. Well obviously, running is a fluid movement

but still, having your head held high and shoulders nice and open, your tummy tucked

in and your hips facing forward is going to help.

You want to picture having a line that dissects your body. It goes up from your feet so through

your ankles, your knees up through your hips dissecting your shoulders and then your ears.

You want to maintain that line when you start running, although you're going to have a slight

forward tilt so the line is basically coming up at a forward angle from the ground.

Let's now address the specific parts of your body and how they should move. We're going

to start off with the feet and the ankles. When you're walking, you land with a heel

strike with your leg out in front of you and your leg nice and straight.

As soon as you start running, the force that's going through your bones and your joints is

greatly increased, so you do want to make sure you've got a slight soft knee so there's

a very slight bend in it and making sure it's not fully extended. As to where your foot

lands on the ground, well that is eternally open to debate and it's something that I suggest

you experiment with yourself. Having a midfoot foot plant actually does help with some shock

absorption and it'll also help encourage you to have a better body position. It goes hand-in-hand

because as you start running and you start to implement that forward tilt we've already

talked about, you'll find it more easy to land with a midfoot strike as well.

Sticking with your feet, you also need to address where your foot lands in relation

to your body and it's really common to see people over striding so basically, landing

on their heel with their foot way out in front. A little bit like the walking action. When

it comes to running, this is pretty much acting like a break so putting your foot down out

in front of you and then having to move your body over it. It's also really jarring on

the body. Ideally, you want your foot to be landing underneath your body whilst it's already

started to move backwards. The good drill to just get awareness of your foot landing

underneath your body is simply running on the spot.

There are a couple of old-school on-the-spot drills which will really help with the points

that we've been covering. First of all, high knees. I expect most of you understand what

I mean by this one but you are simply jogging on the spot. You're going to start off by

just bringing your knees halfway up to hip height and really focusing on landing on your

midfoot and keeping that time on the ground really short. Short contact time and nice

and springy off the ground. Once you've mastered that, then try to bring it up to full hip

height. Basically, you're getting your knees up to 90 degrees or your hips up to a 90-degree

angle. Then take plenty of rest. Just try to do this for 10 to 15 seconds because

if you're doing it well, it will be hard. Then we need to look at the other end of your

running stride so your bottom activation with some butt kicks. You're simply going to place

your hands behind your bottom and you're going to start off by trying to flick your heels

up towards your hands. Just do them halfway to start with and this one, you really need

to focus on keeping a good posture because it's quite easy to start to lean forwards.

As a result, it will be quite easy to naturally land on your midfoot or even your forefoot

and then progress this to actually touching your hands with your heels.

Once you've got these mastered, really concentrate on keeping posture throughout and staying

nice and upright because it is easy to cheat. Obviously, that's going to then not get the

point of the drill. Then finally, once you're ready, you can start to progress this to moving

forward, so covering a distance of say 15 to 20 meters and then just jog back for recovery.

[music] Speaker: A common cue from running coaches

is to hear them say run tall. Well, it acts in the same way as a standing tall, so you

put your shoulders back and you automatically tuck your tummy in. I bet you've done that

without even realizing it. These cues are great for making you look good when you're

standing and running but we're not focusing on that today. We want you to be running more

easily and it will have a knock-on effect because tucking your tummy in is naturally

going to rotate your pelvis slightly posteriorly so basically bringing your hips up towards

your chest. That's going to then make it much easier to lift your knees when you're running.

Your hips are essential for all of your running propulsion. We talked about the front of the

hip so the knee drive coming forwards, but we also need to look at the posterior chain,

so what happens at the back. When you're running, you need to have good extension in your leg

as your body moves over your foot. If that's restricted, then you're going to be restricting

your stride length. You need to make sure you've got strong glutes firing because that's

the powerhouse, your bottom muscles, but also that your hips aren't too tight so that you

can get that full running propulsion from each stride.

Moving up to your shoulders. Ideally, you want these to remain as relaxed as possible

because if they come too tense or bunched up around your ears, then you're going to

find it much harder to breathe but also just restricting your overall movement. Any movement

that comes at the shoulder should be a result of your arms moving forwards, not as a result

of your shoulders actually forcing that movement. Your arms are actually there to help you run

more easily. If you think about the forwards and backwards motion of your arms actually

driving and propelling you forwards, there's actually a diagonal link from the opposite

shoulder and arm through to the opposite hip so connected through your torso. Because of

this, yes, your shoulders are working, but you still need to keep them nice and relaxed.

You want to have a bit of a gentle bend at your elbows so keeping them in close to your

torso. When it comes to your hands, they need to be relaxed as well. You don't want them

super clenched, you don't want them poker straight but just somewhere in the middle

in a relaxed but finger bent. In this relaxed position, you want your arms

to slowly be moving forwards and backwards, keeping them close to your torso. As any movement

that goes across your body, it's just going to be counterproductive and you'll have to

correct that with your legs. You can actually practice this on the spot now. You might sound

silly but if you just stand still and you have your arms and you're just simply going

to pump them forwards and backwards concentrating on keeping your shoulders relaxed. You can

even do it in front of the mirror. Then if you take one foot in front of the other, and

so you're in a partial running stance and practice it again for 10 arm pumps and then

swap onto the other side for another 10. Obviously, when you're actually running, you're not going

to have to physically think about your arms so much because they will move more naturally

with the running gait. To just prove how much your arms do assist your running, I want you with the running gait. To just prove how much your arms do assist your running, I want you

to have a little go at going out for a run and sticking your hands to your thighs so

running with your arms by your side, a little bit like a penguin, and then go back to normal

running and you'll really feel the benefit of what your arms do.

Last but no means least is your head. With it being such a heavy structure, its position

can have a serious knock-on effect on your running. Remember that line I talked about

at the beginning. Your head needs to remain in alignment with the rest of your body because

if it's too far forwards or it's looking down, then you'll find it really hard to lift your

knees up at the front of your running gait. If it's the opposite and you'll find it's

too far back, then it's going to cause you to heel strike and overstride.

Also, too much excessive movement, you really want to try to reduce or keeping it on one

side. Because anything you're doing with your head, your body's just going to have to compensate

and it will end up having to work harder. A good way to get your head in the right position

is instead of thinking about your head, think about your eye line so make sure you're looking

nice and far ahead as that will naturally keep your shoulders back and it will help

you keep your hips up as well. I can't believe I've actually got this far

and not addressed breathing. It is quite hard to have it as a separate section as it's obviously

involved in every movement of running. If you're getting it wrong, then it can have

a negative effect on your run. Yes, it sounds simple. We all know how to breathe and after

all, we have got this far but you might not actually be breathing correctly for your running.

Signs could be having really tense shoulders or seeing tension in your face and your neck.

When you are breathing, you need to utilize your full lung capacity for running. So that

means breathing more than purely from your ribcage.

Let's have a look at where you're at at the moment. For this, you need to just take a

lie down a moment and just breathe normally whilst placing your hand on your belly. If

your hand isn't moving, then that indicates you're only doing shallow breaths so try to

focus on filling all of your lungs with air right to the bottom of them. This will see

your belly move outwards or upwards underneath your hand on the in-breath and then as you

breathe out, your hand should fall away. Just have a feel and get used to doing this whilst

you're lying still and then take it up to standing and again, place your hand on your

belly to get the feel. You might find that as you're doing some simple

breathing exercises before running will help to remind you to stay relaxed but also to

fully utilize that lung capacity. Finding the correct footwear is important when running

especially if you're looking at altering your gait. For this, I would recommend heading

to a specialist running store so they can ensure you've got a shoe that suits your running

style but also fits properly. Then finally, a bit of strengthening. You

need to make sure you've really worked on strengthening your core and the muscles around

your hips as that enables you to keep that good posture we've talked about for far longer

which in turn makes running much easier and makes you more efficient. If you're maybe

having a play around with your gait or changing anything at the moment, do let us know. You

can do that in the comments section below. Check out all of our other social media channels

and whilst you're there, give us a like and a follow.

[00:09:35] [END OF AUDIO]