Fitness Needs

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Toward More Efficient Running
by Libby Laufterle
http://www.frunning.com

Running is a popular form of exercise in part due
to its simplicity and inexpensiveness. It requires nothing
but shoes comfortable to run in and some inexpensive
clothing. Also, it requires very little skill. Regular
running can provide you with increased cardiopulmonary
fitness, weight control, and an emotional lift during and
after your runs. Check the three biomechanical markers
listed below to make your running more pleasant and
efficient.

1. Foot placement: Keep your feet under your knees and
don't allow them to swing to the sides when you run. Run
flat-footed or heel-to-toe rather than running on your
toes. Choose running surfaces that allow you to practice
proper foot-placement for a more comfortable fun.

2. Don't overstride: Your stride is at its most efficient
when your pace is about three footstrikes per second. For
most of us, that makes our running strides only a few
scant inches longer than our walking strides. Your stride
should mkae your running comfortable and maximize your
endurance.

3. Upper body: Keep your arms and hands relaxed. Allow
them to swing freely as you run. Bend your arms at the
elbows. Your arms act as levers while running, and shorter
levers are moved more efficiently with less drain on your
endurance. Your trunk should be upright to keep your
center-of-gravity. . .centered!

Running efficiently allows you to run longer and (usually)
faster. It can also help prevent pain in the feet, ankles,
knees, hips, and lower back. It's difficult to enjoy the
physical and emotional benefits of running if you're too
tired or injured to run, so pay attention to your
technique to add life to your running and to have running
add life to your years!

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