The Proper Running Form to Protect Your Health

You may be tempted to begin running back outside now that the weather is cooling off and fall is here. If you’re ready to get back into your outdoor running routine, be sure you read this quick refresher on proper running form to help you stay safe as you hit the pavement. 

The Benefits of Running

Running comes with many health benefits all around. It’s good exercise, can help you sleep better, and can improve your heart health. WebMD explains more ways that running can improve your health and quality of life: 

• Better cardio health. Going for a run is one of the best forms of cardio. Even running for just 10 minutes each day can significantly lower your risk of heart disease. Runners lower their chances of dying from heart disease in half. It can lower your resting heart rate, which is an important indicator of overall health and fitness. The lower the resting rate, the more efficient the heart is working. 
• Quality sleep. Getting better quality sleep is essential for your health. Your body repairs itself when you’re asleep, which is why you wake up feeling refreshed. However, try to avoid running too late in the day as it can interfere with how well you sleep at night. 
• Improved knee and back health. Studies have shown that runners have lower arthritis rates than other people. The runners’ knees and backs were both positively affected. If you run frequently, you could lower your odds of back problems as you get older. 
• Better memory. If you show signs of problems with your memory, start running. It affects your brain both short and long term. It gets your heart rate up and makes you sweat, which can increase the size of your hippocampus, the part of the brain responsible for memory and learning. 
• Improved immunity. Running can trigger your immune system to help you feel better if you think you’re starting to catch a cold. Further, if you run at least 5 days a week, you lower your risk of upper tract respiratory infections by 43%. 
• Better mood. Many people run because they want to feel better. This can boost your mood, concentration, and overall quality of life. It’s true what they say, ‘runner’s high’ is real. 

Proper Running Form 

Knowing the benefits of running should be enough to get you going, however, it’s important to learn proper running form. If you’re new to running or overdue for a refresher on proper technique, follow these suggestions from Healthline: 

Jogging

A slightly slower pace than all-out running, jogging still has many health benefits. To jog properly, you should: 

• Maintain good posture, engage your core, and look ahead.
• Avoid tilting your head down and slumping your shoulders.
• Broaden your test, and keep it lifted as you draw your shoulders down and back.
• Keep your hands loose, and use a relaxed arm swing. 
• To prevent injuries, use a mid foot strike, and avoid hitting the ground with your heel. This will allow your foot to land directly under your hip as you go forward. A heel strike could result in your leg slowing down and adding stress to your knees. 

Sprinting

The high intensity action of sprinting requires more muscle activation and explosive force as you develop a powerful stride. To sprint properly:

• Slightly lean forward from your waist while engaging your core.
• Lift your test, soften your shoulders, and draw them away from your ears.
• Use short, fast strides to save energy.
• To prevent injury, land softly and quietly with minimal impact. 
• Use a forefoot strike and propel yourself forward from your toes. With each step, lift your thigh so it’s parallel to the ground. 

Signs You May Need to Rest 

While running is healthy, if you haven’t had proper form or have been running too much without ample rest, you may experience health issues that mean you should take time to rest and heal. Signs you may need to rest include: 

• Frequent injuries
• Low energy 
• You begin experiencing pain in your feet, knees, hips, back, or other areas of the body
• Feeling weak and sluggish 
• Trouble staying hydrated and feeling thirsty 

Run Safely with Texas Spine and Sports Therapy Center 

If you are a runner, consider making an appointment with Texas Spine and Sports Therapy Center. With services like postural therapy and treatment for knee pain, we’re here to help runners in Austin and the surrounding areas stay healthy. To learn more about proper running form or to treat an injury, call Texas Spine and Sports Therapy Center today: (512)-806-0015.