Running for exercise, whether it is running in the park or running a marathon, all require correct and appropriate running postures to maximize running efficiency and prevent injuries from running because many runners may have improper running methods, making them unable to run as fully as they should and often get injure.
The easiest way to exercise for many people is running because it is easy and requires the least investment. Therefore, we will see people running in the morning and evening in public parks. UFABET, we will introduce the correct running postures for good running efficiency. Try it and apply it.
Head position: You should keep your neck straight and your chin not protruding, so you can look ahead properly and avoid looking down at your feet while running, which can cause your neck and back to be out of alignment.
Shoulder alignment: You should be relax, not tense, and not rais too high. You should keep both shoulders at the same level. Do not sway back and forth with the rhythm of your steps.
Arm shape: The swing of the arms should be in line with the stepping of the feet while running forward, including the correct hand placement, which should be loose with the fingers touching the palms lightly.
Body and back placement: It should be naturally upright, allowing us to run efficiently. The naturally upright body position allows the lungs to expand to their full capacity when we inhale.
Hip placement: While running, do not tilt your hips back and forth to maintain your body balance.
Knee placement: You should not lift your knees too high.
Leg placement and stepping: There are 2 types of foot placement in running: heel-toe running. Which is putting weight on the heels, landing with the heels first. Followed by the soles of the feet, and then using the tips of the feet to push the body forward. Another type is toe-toe running, using the tips of the feet as the point of transferring force to the ground. Followed by the heels, and then using the tips of the feet to push the body forward as well. This method uses less force than heel-toe running, approximately 4 times.
Therefore, if you are running to focus on speed. It is recommend to run on the tips of the feet because it can achieve faster speed. As for running that focuses on distance, such as running a marathon. You should run on the heels because you will be able to run longer with less fatigue.
In this case, you should practice good running with basic running posture for 2-4 weeks to let your body get use to it. Which will make your actual running more efficient.