Exercise A Day

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Toward More Efficient Running
by Libby Laufterle
http://www.frunning.com

Most runners enjoy the simplicity and accessibility of
running as a sport and as a means of exercise. Running
requires little specialized skill and offers a host of
positive benefits for physical and psychological health.
However, many runners jeopardize their running careers by
not paying attention to three basic points that help
them to run longer and more often. If you think you might
be one of those runners, pay attention to the running
technique points that follow.

1. Foot placement: Keep your feet under your knees and
don't allow them to swing to the sides when you run. Run
flat-footed or heel-to-toe rather than running on your
toes. Choose running surfaces that allow you to practice
proper foot-placement for a more comfortable fun.

2. Keep your stride in check: Most of us only need a
running stride that exceeds our walking stride by a
few inches. An exaggerated stride wears you out faster
and can make you more subsceptible to injury. Your pace is
the best indicator of appropriate stride-length; if your
feet hit the ground about three times per second, you're
probably running at your most efficient.

3. Pay attention above the waist: Your torso should be
perpendicular to a flat running surface. Leaning forward
only shifts your center of gravity which, in turn, taxes
your endurance and makes it harder to run faster. Keep
your arms bent at the elbows; faster turnover of your
arms can help keep your pace up more easily. Relax your
shoulders, hands, and your face. Tension in those areas
can trigger tension elsewhere in your body and reduce
your running efficiency for both maximum speed and
maximum endurance.

These three items, when properly attended to, help you
to run faster, longer, and with less risk of injury.
Running should be fun. Pay attention to efficient
technique so yours stays that way!

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