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How to run technically well, protecting the body from injuries and muscle strains? How to train to run faster and easier to climb uphill? Advice is provided by Andrzej Piotrowski, marathon runner, physiotherapist, expert in the field of proper running.

How to move correctly while runningto avoid injuries?

Running technique: body positioning

Improper movement of the arms, legs and asymmetrical positioning of the feet are the most common causes of injuries. The general silhouette, the movement of the head, hips and even … fingers also contribute to the correct running technique and the pace of the kilometers covered!

1. Head:keep it in line with your body, look straight ahead - it shouldn't "overtake" the rest of your body either; don't push her up or down. While running, don't shake your head from side to side, but look forward.

2. Shoulders:relaxed and lowered. Do not lift them up, do not tense or slouch.

3. Hands:bend your elbows and stabilize this position. They work their entire hands, without moving their elbows. During the run, the movement of the hands should be extensive and adapted to the running speed. The faster you run, the more sweeping the traffic should be. Do not clench your hands into fists - keep your fingers straight, but free.

4. Hips:aligned with the body.

Running stepstarts with hip movement - bending the knee and lifting the leg up, also bending the hip. When the leg lands, the toes touch the ground first, then the rest of the foot. You can land your feet fully only when running slowly.

5. Feet:Their task is to absorb the shocks caused by the collision of the body with the ground. Upon landing, your feet must cushion up to three times your body weight! That's why pronation, or positioning your foot when landing, is so important.

Depending on the type of foot, it can naturally position itself differently. By running consciously, you can correct their wrong position. With the correct running step, your feet are parallel to the direction you are running - the toes are not directed either in or out.

What does the correct silhouette of a runner look like, see the video:

Running technique: how to runfaster?

1. Accelerate over short distances (50-60 meters)

Interval acceleration is most effective when training on a treadmill. Even movement and constant speed of the moving belt forces the runner to maintain the set speed. That is why running on a treadmill is more likely to actually accelerate over short distances than training on the road.

2. Increase your running strength by using skips, ascents, and multi-jumps. These exercises will help generate more strength in the muscles, which will effectively translate into endurance and faster leg changing on the route.

Running technique: uphill runs

The ascent may be problematic due to the lack of technical preparation. How then to run correctly uphill? Here are the most important rules:

1. When the angle of the slope changes, your hands should move more rapidly than when running on flat ground.

2. Raise your knees a bit higher (skip A). ​​

3. The alignment of the whole body with respect to the route should be included in the acute angle.

Look at the correct positioning of a runner running uphill

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