I run almost three times per week like every Tuesday, Thursday and Sunday with my new found running buddy for a minimum of 5Km per run. As of today, our fastest average pace in a 5K run is 5:46min/km. We have different reasons why we run regularly. Mine is to improve stamina and to be healthier than before while him [running buddy] is to eliminate belly fats and to pass the next annual physical exam. The best experiences you can have during the run are to witness the 360° scenic view of the area, acquire new friends and it boosts your energy and confidence for the rest of the day.


Although I became a regular runner for almost 5 months but still I’m not excellent with proper running breathing and posture. There are runner summit events in the Metro but I cannot afford to attend due to conflicting time in my office or church. There are also running coaches who could guide for proper training but I cannot afford the cost. But how important the good running position is? Do we really need to be in a proper posture? Good thing I saw this picture [right] in Google+ and became curious. I hope that someday I could have a correct running style and posture.

FOUR SIMPLE STEPS TO GOOD FORM.


STEP #1: IMPROVE POSTURE


  • Feet straight ahead, knees soft.

  • Head level with eyes looking forward.

  • Stretch and reach to the sky elongating spine.

  • Relax arms to sides at a 90° angle.

  • Keep arms and shoulders relaxed.

  • Use compact arm swings, avoid crossing body’s center line.
STEP# 2: LAND ON MIDFOOT


  • Contact ground midfoot first.

  • Entire foot lands softly and under hip line.

  • Run light, avoid pounding.

  • Landing on mifoot promotes a balanced running position minimizing friction [braking].
STEP #3: CADENCE TARGET

  • Cadence target = 180 steps/ min.

  • To find cadence: Jog for 1 min counting number of times your right foot hits the ground. Goal is 90 foot strikes per foot [180 total].

  • 180 cadence promotes short, quick strides and midfoot strike.
STEP #4: PROPER LEAN

  • Lean from the ankles without bending at the waist.

  • Keep weight slightly forward and flex at the ankles.

  • Use gravity to help generate forward momentum.

  • Reset posture, then lean tall into a jog.