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Posture

Running efficiently is critical, particularly for long distance running. Correct posture is essential to ensuring that you don’t injure yourself and you can last the distance.

Keep head placement in line with your spine

Always run with your gaze ahead of you and try not to look down at your feet. Keep your head in line with your neck and back so that you do not hunch. Don’t tilt your head forward or back.

Don’t shrug your shoulders

Hunching causes tension so ensure that you shake out your shoulders as you run if you feel them creeping up towards your ears. Your shoulders need to remain level and shouldn't dip from side to side with each stride.

Arm movements help to control your stability

Keep your arms at a 90 degree angle and make sure they move forward to back, not up and down and side to side as this causes reactionary movement in your lower body. Don’t clench your fists either, stay relaxed.

Torso upright

Lean slightly forward and maintain an upright posture. You don’t want to hunch your upper body so that you are able to open up the chest for optimal breathing and you are in a position where you fall forward.

Hips are your centre of gravity

Your hips should not move too much when running. If you tilt your pelvis forward and arch your lower back, it could result in lower back pain. By keeping your torso straight and your arms in the right position, you will maintain good hip position.

Your stride is critical

Your feet should land under the centre of your body and therefore your stride length should be short to minimise injury and reduce fatigue. There is a small knee lift and then as your foot strikes you will extend your leg to the back and pull up away from the ground.

Foot placement can determine your speed

If you strike the ground with your heel first you are effectively braking as you run. A mid-sole placement is ideal allowing you to spring away from the ground, minimising impact and therefore injury. Good turnover is also important in setting your pace.