Get in shape: Running technique

Getting it right

To run most effectively, you should aim to keep everything relaxed. Don't tense your neck or shoulders, try to focus on feeling smooth. Keeping your head up and looking approximately 30 metres ahead will make it easier to keep the rest of your body relaxed.

During each stride, after bringing your knee up in front of you, you should let your foot land beneath your centre of gravity (beneath your hips). Don't try to have your feet hit the ground in front of you - it is counterproductive as it has a braking effect. If you were running along a straight line, both feet should be landing on it pointing forwards. There is no need to try to take big long strides. If you stay relaxed, your stride length will select itself.

Keep your breathing natural. Breathe deeply, and remember breathing out properly will enable you get the next breath in. It is important to get rid of the spent air before getting the fresh oxygen in!

Your arms should be bent to about 90 degrees, and as they go backwards and forwards they should swing slightly across your body. Try to keep your hands relaxed with thumbs resting lightly on partly clenched fingers. As you run faster, you will be using your arms more vigorously to balance your increased leg drive. You will also find that as you increase your effort, you will run more up on the balls of your feet and with a higher knee lift.