Running is a great form of exercise, but not everyone knows the correct technique to run effectively. In this article, meohay.vn shares valuable insights on this sport.
Warm-up with a Scientific Running Routine
Before you start running, it’s crucial to warm up properly to prevent muscle injuries. Spend about 5 minutes warming up your body, which will help prepare your body and gradually increase its endurance. Some recommended warm-up exercises include walking and movements that target the shoulders, back, abdomen, and feet, such as rotating the feet, crossing the legs, small runs, and knee presses. Repeat these exercises 4-6 times. Never start running immediately, as you may experience body aches.
Relax Your Shoulders for Proper Running Form
Keep your shoulders relaxed and comfortable, with your upper body slightly leaning forward. Avoid hunching your shoulders and rounding your back, as this can lead to a hunched posture and restrict your chest, making breathing difficult. Relaxed shoulders will make breathing easier. During your run, check if your shoulders are tense due to being raised too high. If so, squeeze your shoulders together and bring your arms to a comfortable position to lower them.
Image illustrating shoulder relaxation during running: 
Breathe Rhythmically
One of the most important aspects of proper running technique is rhythmic breathing. Breathe in, then run two steps and breathe out. Additionally, practice deep breathing, as it improves air circulation in your body and makes you feel less tired, motivating you to keep going. You can breathe through your nose or mouth, whichever is more comfortable.
Swing Your Arms
With the correct running technique, your arms will move in sync with your steps, and the speed of your arms will determine whether you run fast or slow. However, move your arms from the shoulder joint rather than the elbow. Keep your hands sliding past your hips as you run. Position your arms at waist level, with your hands gently sliding past your hips as you move. Your arms should also be bent at a 90-degree angle.
Beginners often make the mistake of holding their hands up to their chest, especially when they start to feel tired. This habit can make you even more exhausted and cause tension in your neck and shoulders, leading to discomfort.
Maintain Proper Knee Height
When running, move your knees forward rather than lifting them too high. Beginners often make the mistake of lifting their knees higher than necessary. The higher you lift your knees, the harder the impact when your feet hit the ground, leading to quicker fatigue. Remember, your knees should not extend beyond your toes. To conserve energy, adjust your speed so that you land gently and don’t exert too much force when lowering your feet. Focus on your stride length rather than trying to lift your knees higher. This will enable you to run further and longer, reaping the full benefits of running.
Some experts suggest that an efficient running technique involves your feet making contact with the ground 90 times per minute. If your cadence is lower than this, try shortening your stride.
Keep Your Hips Stable and Forward-Facing
Your hips are your center of gravity and are the most affected by your running posture. Therefore, keep your hips stable, balanced, and facing forward.
Land Properly
To run correctly, land on the middle of your feet (as shown in the image). While different landing styles exist, such as landing on the toes, heels, or midfoot, most runners prefer a midfoot strike as it’s the safest for your feet, conserves energy, and prevents fatigue.
Stretch After Running
After your run, start walking to normalize your breathing and heart rate. Then, stretch your body, as your muscles tend to stiffen during a run. Stretching is essential to prevent muscle stiffness and adverse effects on your body.
Be Persistent
Running can be challenging for beginners, and it’s crucial to be persistent. Always start with an easy pace and gradually increase your distance daily. If you experience pain, take one to two days off to rest and recover. If you follow the above running guidelines and combine running with a balanced diet, your body will become stronger and healthier, and you’ll develop a love for this sport.
Tips for New Runners
Choose Comfortable Running Shoes: Select shoes that provide comfort and support to reduce pain. The best shoes for you should match your foot shape and the terrain you run on. If you run on asphalt, opt for lightweight and flexible shoes. If you run on trails, choose shoes that offer stability and comfort. Always seek expert advice to make the best choice.
Run on a Treadmill: If you feel pressed for time or prefer not to run outdoors, a treadmill in your home or office is a great alternative. Running on a treadmill provides similar benefits to running outdoors, except you don’t get to breathe fresh air.
How Much Morning Running Is Enough?
When it comes to running, it’s not just about running fast and long. Your body needs time to adjust to the change in activity levels. So, when you’re starting morning runs, keep them short, about 2km or 30 minutes.
Gradually increase your training volume by adding 1km or 15 minutes to your runs each day until you reach the goal of running for an hour in the morning.
What to Do After Morning Running?
At the end of your daily workout, allow your body to relax for 5–10 minutes. This cooldown period helps lower your heart rate and blood pressure. Stand with your body relaxed, gently shake your legs and arms, and breathe deeply and slowly. Do not sit down immediately after running. Relaxing after your run will help prevent muscle aches, cramps, and sudden dizziness.
Additionally, avoid taking a shower immediately after running, as it can make you susceptible to catching a cold or, in rare cases, lead to sudden death. Instead, wait until your body has recovered, your heart rate has returned to normal, and your sweat has dried before showering.
