Fitness: Workouts

Fix Your Running Form
Heels and toes

The costliest mistake runners make is landing on their heels [with toes pointed up] well ahead of their body, which inflicts destructive braking forces,' says Yessis. Instead, land at mid-foot, which disperses impact stress over the whole foot and means fewer injuries.
The heel striking far ahead of the body also weakens your push-off and abbreviates your stride because your feet are too far forwards to provide much leverage.
Feet and toes should point straight ahead; examine your footprints next time you're running along a beach to check on this.

By Words: Bob Cooper

March 2003



Stretch: seated ankle extension. Kneel down and lower your backside onto your heels, keeping your core and arms vertical to the ground. Gently apply downwards pressure with your bottom to feel the ankle joint stretch, then shift your body weight forwards, raising your bottom. Continue in a slow, rocking manner to repeatedly stretch the top of your feet and your toe extensors.

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FIX YOUR RUNNING FORM

Head and shoulders

Keep your head and shoulders as still as possible while running; they should be in line with the hips so your entire upper body is vertical and erect.

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Arms and hands

The arms play an important supporting role in balancing and propelling your body while running, keeping it moving smoothly and straight ahead.

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Calves and achilles

Your calves and Achilles tendons play vital roles in both the landing and push-off part of your stride.

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Trunk and hips

Maintain an erect core from neck to groin, with no forwards lean (except when you accelerate) or backwards tilt.

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Lower back

Many runners 'bounce' - an inefficient and potentially injurious movement that subjects your joints to greater impact stress.

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Drive your thighs and knees forwards, not up and down,' says Yessis. 'The stronger the forwards drive, the longer your stride and the greater your speed.' Any sideways leg motion is inefficient and can precipitate knee injuries.

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Heels and toes

The costliest mistake runners make is landing on their heels [with toes pointed up] well ahead of their body, which inflicts destructive braking forces,' says Yessis.