Worried about your technique? Once you’re off the couch there’s some easy tips you can do to keep your jogging in tip top form.
Made it off the couch? Great! But that’s still just the easy part. In the second instalment of her Body+Soul running series, athlete and author Turia Pitt explains what to do next, as you prepare to perfect your technique and training routine.
Bel Fong, a coach for the RUN with Turia program for mums, shares her top tips for getting your running technique right, starting with posture.
“Imagine a piece of string attached to the top of your head being pulled up towards the sky,” says Fong. Pull up through the spine, keeping your shoulders away from your ears.”
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“Also be aware of where your foot lands when it touches the ground. If your foot is too far in front, it places a lot of pressure on your joints, which can lead to injury,” warns Fong.
The aim is for your foot to land directly underneath your hip. A good way to measure this is by timing how many times your foot hits the ground per minute – aka your cadence. “If you have low cadence, you probably have a longer stride, which means your foot is landing out in front of you,” says Fong.
“A cadence of 175 strides per minute is a good target.”
When it comes to what your arms are doing when you run, be careful not to swing them low or across your body.
“Think about carrying loose coins in your hands and taking your hands from your hip, up to the front of your shoulders, with your elbows behind you,” Fong tips.
For a stable and strong core, says Fong, “lift your pelvic floor (like you’re holding in a wee) to support the lower back and avoid sinking into your hips”.
Lastly, focus on breathing through your stomach, rather than your chest. “Breathe in through the nose (pushing your belly out) and out through the mouth (drawing your stomach in).”
You’re getting warmer
“Warming up helps to get your body nice and warm (surprise, surprise!), prepares your body for exercise and helps with injury prevention.”
“Start with a walk or slow jog.”
Stretch your way to success
Ben Lucas, founder of the Sofa2Surf running program, suggests adding these stretches to your regimen.
Pre-run
- Reverse lunge into standing leg hop
- Hip circles Torso and ankle twists
- Shoulder rolls and arm circles
Post-run
- Quad and hip-flexor stretches
- One arm across the body
For more information or to sign up to RUN with Turia, visit turiapitt.com/run.
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