| I’m Jacob Katz, and this is The Renewal: an independent, subscriber-supported health newsletter that summarizes free tools for everyday life. Send this to people you want to live better. |
Running is natural, but has anyone ever actually taught you how to run?
Save this email for when you’re halfway through your morning run and questioning all your life choices.
Today my friend, you will learn how to run more efficiently and avoid common injuries.
Embrace Your Unique Form
There’s no such thing as “perfect form.”
Every runner is different, with unique gaits and techniques.
However, there are principles you can think about that will help you run more naturally, be a more efficient runner, and avoid common injuries.
Think about some of these as you run and especially as you fatigue.
Start with the Basics
1) Jog in Place and Lean Forward
To start, jog in place, then just lean forward.
So you’re not reaching forward, you’re just jogging.
Your feet should land beneath your torso, not reaching forward or over-striding.
As if you’re catching yourself from falling over. Controlled stumbling.
2) Increase Your Cadence
Increasing the frequency of your steps (cadence) will help you to land beneath your torso and avoid over striding.
Footwork and Stride
1) Circulate Your Feet
Now you want to be circulating your feet.
Lift your knees and circulate your feet rather than shuffling.
Aim to land on the mid-foot or forefoot, rather than the heel.
Your foot and calf muscles will absorb the impact, which is less jarring for the joints.
Avoid heel strikes – they transfer more energy to your knees, which can lead to shin splints, knee pain, or tomorrow morning’s penguin walk. Unless you like waddling, no judgment.
Upper Body Form
1) Lead with the Heart
When it comes to your upper body, lead with the heart.
Nice tall chest, shoulders back, arms relaxed.
Look towards the horizon, not down at your feet, you don’t want to be slouching.
You want to be tall, light, and bouncy. Like a caffeinated kangaroo.
2) Straight Movements:
You want everything to be going straight.
Arms should be going straight, not across the body.
Knees should be driving straight as well.
Breathing Techniques
1) Breathe with Your Stomach:
Breathe with your stomach, not your chest.
When you take a breath push out your stomach.
In through your nose, and out through your mouth – so the air can be circulated through your lungs.
So there you go, just some things to think about on your next run.
- Lean forward.
- Land beneath the torso.
- Circulate the feet.
- Drive with the knees.
- Lift the knees.
- Lead with the heart.
- Tall chest.
- Relaxed shoulders.
- Look up, not down.
- Everything pointing forward.
- And breathe with your stomach.
Bonus Tip for Side Cramps
P.S. To my loyal reader Joseph, here’s a tip on how to banish stomach cramps when running.
It’s the same method to stopping the hiccups.
Triple inhale and hold 10-30sec (while stopped) or physiological sigh while moving and it should disappear.
It’s all about phrenic anatomy and physiology.
Until next Tuesday,
Jacob & The Renewal team
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