How To Run
The most common exercise we all do aside from walking is running. The act of running and the correct form of running however is not just an accelerated walk, but a completely different movement in terms of how to plant the foot. The misconception people have could be the main reason for certain knee or back injuries people feel after running. Let's outline the main points about how to run in the best and most efficient way possible.
Firstly when it comes to running it is all about rhythm; you are using most of your body in the act of running from your shoulders to your feet and everything in between. Having a good bodily rhythm makes for a healthy and efficient running session. Where to start? Breathing is rhythm is the corner stone in the whole process. Focusing on breathing in time with your body will help everything else fall to place. Breathing in time with your speed helps you go faster, further and healthier. Suggesting what that breathing rhythm should be like depends on your breathing ability and how fast you are going, but it should be as consistent as possible. For example you can breathe in for two steps and out for two steps....and repeat obviously. With breathing controlled you can go a long way to keeping your heart rate at a controlled speed instead of fluctuations which can result from inconsistent breathing. Also with the act of breathing regularly comes the muscles aiding breathing under duress which includes your stomach muscles, your TVAs, your shoulder muscles to some extent and so quite a lot of muscles which isn't a lot but after a long run makes a big difference. Consistency in breathing means consistency in the body which then allows you to concentrate more on running faster and for longer. Fluctuations need more energy, consistency allows the motor to purr.
Running isn't walking when talking about the physical sense. The biggest difference is in planting the foot. When you walk it's usually heel then toe as we were taught brilliantly by our parents and others. When we run however the process is different in what the foot does. When you run instead of planting the heel you should actually plant the balls of your feet instead. The reason for this is if you run when planting the heel then you place a big strain on your knees and lower back as your body is imbalanced and so the stress of weight of your body is not shared throughout your body but in the pressure areas due to your weight not being on top of your feet but behind it. running on the balls of your feet allows the pressure of your body and the hardness of the ground to be shared around your body and not just the knee and lower back. This is why for so many people who think running is just accelerated walking, after a run you can suffer from knee and back pain. All of this can be sorted by changing your technique. Running shoes do however tend to favour a large heel in their design. Better running shoes have smaller heels (and i don't recommend running in heels!) so you can run on the balls of your feet easier.
Similarly, running up and downhill requires perfect technique especially with planting the foot. The body must be over the feet at all times. There is a tendency to lean back or lean too far forward especially when running up or downhill. The rule is simple; run like a ruler, straight up and allowing the body take the entire strain. This is often easier to achieve with of course a consistent breathing rate.
When people get tired during a run form and technique can often start to deteriorate. When this happens what should be sacrificed is speed and/or the distance you have yet to go. Technique should never be sacrificed unless you are essentially 'almost there'. whilst it's great to get a PB or somehow make it to a certain distance, not hurting yourself is just as good as both. Priorities of course should be thought of. Go hard or go home sure, but go hard enough not to hurt yourself is also good too.
On a treadmill you set a speed and you run to that speed; but don't run to keep up with the treadmill. The trick to making the treadmill work for you is to run at a speed that is most natural to you. what is that natural speed? All the things mentioned above must be adhered to. If the speed you set the treadmill is too fast you might not notice it so obviously but you might be leaning forward to keep up with the speed which is why people can get back and knee pains. Running on treadmills requires very good technique and awareness of how fast you should be running in the time you are running for. This comes with analysing for yourself your technique and how perfect in can stay in harder and longer situations. Once you find that which is quite simple to do then you can run perfectly and efficiently.