Improper form can lead to serious running-related injuries. Here is a list of tips to help you avoid the most common running mistakes:
- Did you know that 60% of running forces are absorbed by the ankle and 40% of that is transmitted up to the knee? Initial contact should occur at the mid-foot landing just under the hip or slightly in front of the hip. This will help to decrease landing forces and allow for a quick leg turnover.
- You want a slight forward-lean during your stride and good arm swing to help propel you forward.
- Remember to keep your shoulders relaxed, and your hands should be at hip level for optimal efficiency.
- As you enter into the propulsion phase, it is crucial to have triple extension at the hip, knee, and ankle pushing your body up and forward.
- Your head should float slightly up and down while running (but do not bound to improve efficiency and preserve energy while running).
- To optimize energy and efficiency you should strive to have leg turnover of about 180 times in a minute and 12 breath cycles in a minute.
For more information on choosing the right running shoes and other injury prevention tips visit www.sptny.com/Patients/HealthTips.aspx.