I was curious on how to improve my running, no one's has showed or told me how to run properly so i knew i wasn't "running" correctly. Here's Five tips i found.


1) Breathing - Take big, deep inhalations and exhalations similar to the way you yawn. This will help you receive the oxygen your body needs. Too many people breathe too shallow when they run, causing a hyperventilation effect. Slow down the running pace if you need to, but concentrate on your breathing.

2) Stride and Heel / Toe Contact - Open your stride to a point where you will land on the bottom of your heel (closer to the ball of your foot) and roll across your foot, pushing off the ground with your toes. Many people run flat footed or on their toes causing stress on their lower back, hips, knees and ankles. You can eliminate this by following the simple Audio Test. If you can hear your feet hitting the ground when you run, then you are running wrong. It should sound like your shoes are rolling on the ground quietly. Comfortable running shoes will also aid in prevention of injuries.

3) Arm Swing - You should have a relaxed arm swing but very pronounced. Swing your hands from about chest high to just past your hips. The term "hip to lip" is a good way to remember this when you are running. Your arms should be slightly bent but not flexed. Run limp wristed. It is impossible to flex your arms with a limp wrist.

4) Relaxed Upper body - You should relax your fists, arms, shoulders, and face. Too many people clinch their fists and grit their teeth when they run. This causes the oxygenated blood that you need to go to your legs to also go to your upper body. The only things that need to be working when you are running are your "Lungs and your Legs."

5) Start slowly and warm up - Do not stretch your legs until you have warmed up your body by jogging or biking slowly for about 5-10 minutes. Run every other day if you are just beginning and only add mileage to your run as you feel comfortable.
Original link: Learn to Run Properly for physical Fitness Tests - StewSmith.com

Ok add one more thing to this it helps a lot and you could do build ups it helps.^^

what exactly are build ups?

ok... I am not goin to completely tear thru all of those recommendations,,, but the one I do want to point a light on is #2. Heel toe is a "incomplete" prescription. be careful with that one. Peeps who have a tendency to land on their heels have a tendency to have knee troubles over "ground pound."

Heel/Toe thinkinking leads to longer strides that lead to under developed calves, that lead to using your heel BONE for lading.

better to think "how the deer and antilope play" and keep some spring in yer step, show strength. Though the legs and such get refered to as having wheels, they don't work that way. they are bones, tendens and muscles,,, use them as such. your heel is a bone, and pounding a bone on the ground is not good.

and RECOMMENDATION #1 should be- get quality shoes that fit appropriately.

and for breathing, the less you think about it, the better you will do.

Differet than swimming, you breath while you run, not run while you breath.

But deep breath is important so-- the usual culprit for short breathing is "sucking" in your gut trying to look like a skinny runner. there is a big differnce between engaging our abs, and sucking in the gut.

I was just talking to somebody about this topic of internet research, verses experience.

that is all