In order to help you prepare for the 5K Run For Kids on June 3rd, we will be posting tips each week until race day.
Week 1: Proper Form for Walking and Running
If you are just starting your training program, or if you just need a refresher course, here are some tips for keeping the proper form while walking and running. Keeping the proper form will help you avoid injury and strain while you are training.
Run Tall: Experts agree that you should run tall and straight. Don’t run slouched, and don’t lean too far forward or backward. Focus on engaging your abdominals to keep your spine straight and your chest lifted.
Keep Your Head Up: Whether you are walking or running, your head should stay level. Keep your eyes looking forward and your chin parallel to the ground. Putting your head too far forward and looking down put excess strain on your neck and shoulders. Focus your eyes approximately 15-20 feet in front of you – if you need to look down to see where you are going, lower your eyes and not your entire head.
Relax Your Shoulders: Make sure you don’t tense your shoulders as you train. Whether you are walking or running, your shoulders and arms should be relaxed and your arms should be bent at a 90 degree angle. Keeping your arms bent and swinging them naturally with each step will help you burn more calories and train at a faster pace.
Don’t Clench Your Fists: Your hands should be relaxed as you train, like your shoulders. Clenching your fists only wastes energy.
Think “Heel to Toe”: When you are walking and running, allow your ankle to move through a complete range of motion. The proper form includes: (1) landing on your heel, (2) rolling onto the ball of your foot, then (3) raising your heel and pushing off with your toes.
Don’t Lengthen Your Stride When You’re Walking: Every person has a natural stride length that is most comfortable for them. While it is ok to lengthen your natural stride when you are running, over-striding when you are walking can strain your muscles and joints. It can also cause pain in the arches of your feet, knees, hips, and heels. If you want to walk faster, focus on taking more steps per minute, not longer steps.
Visit www.active.com and http://www.sparkpeople.com for these and other tips for maintaining the proper form while walking and running.
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