4 Tips for Proper Running Form

Could your posture be more upright when running and do your feet shuffle too much on the ground? Running properly is no longer a problem with our exercises.

You have to learn how to run properly!

When you run properly, you get the maximum out of your body and burn off excess fat. Ideally, you have a training plan that you can stick to. There are training plans for the ambitious half-marathon and marathon runner as well as for the beginner who still wants to get used to jogging.

Either way, everyone has to find their own speed, but you can and should train your running style. Why is that so? Because an incorrect running style can damage the musculoskeletal system and cause cartilage damage.

You can counteract these injuries not only with the right running shoe, but also with the following tips:

Training coordination

For a harmonious running style, you need to be in sufficient physical condition, and nerves and muscles should work together perfectly. If you haven’t done any sport for a long time, you first have to learn the unusual sequence of movements again – these coordination exercises help you to do this:

• Reverse gear: Stand upright and walk backwards – always keep your feet on the centre line of your body. Twice 20 meters.
• Sprint: Run in slow motion – i.e. roll the left foot very slowly from the heel to the ball of the foot, then push upwards, simultaneously lift the right knee and finally roll with the right foot. While doing so, let your arms bend at right angles and swing along loosely. Twice 20 meters.
• Crossing: While walking forward, place the right foot over the left foot, with the arms swinging loosely to the right side – then cross the left foot over the right foot and swing the arms to the left. Twice 20 meters.
• Running with bunions: Run on the ball of your foot in small, springy steps – only with the power from the ankles, the heels stay in the air. Twice 20 meters.

Strengthen leg, hip and pom muscles

If the feet are not lifted properly, this is usually due to weak leg, hip and pom muscles. With these exercises they can be strengthened:

• For the front thigh: Take a big step forward with your left foot so that the knee is bent vertically above the ankle – bend the right knee slightly, lift the heel off the ground. Now slowly move the back knee down – and come up again just as slowly. 12 times. Change sides. A total of 3 repetitions.
• For the hip: place the right foot on a step, bring the left knee up – and place the left foot on the floor. Change sides. 3 times 2 minutes. Take a short break in between.
• For the back of the legs: lie on your back, put your feet up, raise your bottom and lower back so that they line up with your knees. Now stretch the right leg forward, keeping the pelvis straight. Hold the position briefly, then change sides. 3 times 12 repetitions.
• For the bottom: Get on all fours, place the forearms so that the thumbs are pointing upwards. Raise the right leg to hip level, thigh and lower leg form a right angle. Now slowly raise the upper leg a little further – and lower it again to hip level. 3 times 12 repetitions.

Improving posture

Strong stomach and back muscles straighten the upper body. The following exercises bring shoulders and upper back into the correct position:

• Perceive shoulder blades: Try to feel both shoulder blades consciously: pull them close to the spine, then move them as far to the side as possible. Then move them up and down – and finally let them circle in the largest possible movements. 10 times each time.
• Stretch your pecs: Stand in crotch position next to a wall, knees slightly bent, right foot in front, left foot behind. Place the right arm against the wall so that the fingertips are pointing backwards. Now tense your stomach and slowly turn your upper body to the left side. Hold this position for about ten seconds. Change sides. Three times.
• Strengthen shoulder blade muscles: Stand upright, feet hip-wide open, knees slightly flexed. Raise upper and lower arms so that they form a right angle. Now move the arms backwards in this position, pulling the shoulder blades to the spine – and move the arms forward again. 3 times 12 repetitions.