The correct posture of long-distance running

April 9, 2023

The running posture of long-distance running is very important for long-distance runners, after all, long-distance running is not just a few kilometers, but a much longer distance. And incorrect running posture can also affect the health of the body. Here's a look at some of the correct running posture that you need to know in long-distance running.

The posture of the head

When you are running long distance, you need to look flat in front of you, don't lower your head and don't sweep back and forth. Take care to keep your head straight and square. You also need to be especially careful when turning your head, usually from the part above your neck, to avoid twisting your body and avoid creating instability when you are traveling.

Arm posture

Relax your arms naturally, clench your fists, and bend your elbows completely. Let the arms bend naturally above the waistline, not too high or too low. Swing both arms back and forth alternately so that the legs move in the opposite direction accordingly.

Low back posture

Need to stop the waist plate, head, neck and back to maintain a straight line, the body leaned forward, relying on the force of the body falling forward to propel the person forward. The back, especially the low back by twisting in the swing of running to lift the hip flexors, which in turn lift the thighs, calves and feet forward; each advance relies on the force of the body leaning forward to lift the legs forward, rather than pedaling forward.

Hip posture

The hip is the center of body strength, and is the strongest muscle in the human body, maintaining a correct body posture, the hip can be highly tense, giving the body a continuous forward momentum. If you bend forward or lean too far forward in running, the pelvis will also lean forward, which will put pressure on the lower part of the back.

Leg posture

Do not lift your knees too high during long-distance running. Lifting high will cause a long vacating time, the center of gravity undulation, landing force heavy, so the vibration of the body will increase, will bring unnecessary injury.

Foot posture

Long-distance running is usually to land in the foot, that is, first with the middle part of contact with the ground. This can reduce the vibration, relieve the pressure on the calf muscles and tendons, while preparing for the next step.

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