Our bodies are made for running-this is a necessary skill when our predecessors had to avoid predators in the forest. Now, it is a way for us to stay healthy and reduce stress and anxiety.

Experts say that the alignment of the entire body affects the pressure on the knees and ankles when running. Improving running style can reduce the risk of injury and increase speed and efficiency.

You can improve your running style through the following four adjustments:

1. Correct posture

Correct posture It is an important part of your running style. Don’t look at your feet, focus your eyes about 20 feet in front of you, very suitable report.

Also, don’t lean forward when running. This will put extra wear on your neck and shoulder muscles. A good rule of thumb is to make sure your ears are centered in the middle of your shoulders.

A kind New research Researchers at the University of Colorado Denver found that greater torso bend, the angle at which the runner bends forward from the hips-helps Tibia splint As well as knee and back pain.

The researchers asked 23 non-injury casual runners to run for 15 seconds in a natural torso position, and then run at 10, 20, and 30 degrees of flexion. Runners self-reported a wide range of angles, ranging from -2 to 25 degrees.

The increased angle results in more hip flexion, knee flexion, and changes in the position of the runner’s feet and lower limbs. All of these will cause the body to produce a stronger ground reaction force. This It indicates that excessive trunk bending may be a major factor in the higher risk of overuse injury for some runners.

According to ground reaction force Newton’s third law, Is “the force exerted by the ground on the object in contact with it”. It is usually measured during sports performance analysis and rehabilitation.

2. Your pace

Out of bounds It is a common operating error. This happens when the runner’s front legs extend too far in front of the rest of the body at each step. This can cause the foot to hit the ground with greater force, which increases the risk of injury.

How do you know if you are speeding? Look at the position of your knees relative to your ankles. At each step, the knee should bend directly above the ankle, Runner World Report. If you see the ankle in front of the knee, you may be overstepping.

3. Elbows and arms

The correct running posture also includes the angle of the elbow and the way the arm swings. Health hotline report. Your elbows should be bent at a 90-degree angle, and you should swing your arms back and forth from your shoulders—not your elbows.

Don’t swing your arms too far, lest they go over your chest. And keep your hands relaxed. Experts say that clenched hands will increase the tension of the entire upper body.

4. Running rhythm

Changing your running tempo-the number of steps per minute-can also reduce the impact on your body. Research has found that the ideal combination is to shorten stride length and increase stride frequency while maintaining speed.

Chris Napier, a physical therapist at the University of British Columbia, told Women running You should not change your step rate by more than 5-10% and reduce it by 8-18 steps per minute.

Other injury prevention strategies

There are other ways to reduce the risk of overuse injury. Sports Medicine Specialist It is recommended that the increased running mileage per week should not exceed 10%. They emphasize that you should not run more than 45 miles a week.

It is also not recommended to experience any pain. Make sure to alternate training or running days with rest days so that your body has time to recover.

If you are vulnerable to overuse, you may need to arrange a Gait analysis Check your running style with a physical therapist.