Running is one of the most natural things in our lives — we run barefoot as kids, carry our schoolbags while running to class, chase time after starting work, and will likely keep running even when we’re older. It seems the saying “life lies in movement” really holds true.
Today, we’ll tell you how to approach running the right way. Just remember these five essentials, and you’ll definitely be able to build a healthier body through running. The following pointers are geared toward jogging, not competitive running.
Today, we’ll tell you how to approach running the right way. Just remember these five essentials, and you’ll definitely be able to build a healthier body through running. The following pointers are geared toward jogging, not competitive running.
Essential 1: Landing with a cushioned step
If you’ve carefully observed others running, you may notice that many land flat-footed, making a relatively loud noise upon impact. The correct technique is to land on the heel first when your foot touches down mid-air, then gradually roll onto the entire sole. This helps protect your ankles and knees, preventing conditions like periostitis.
Essential 2: Arm swinging
Arm swinging helps maintain balance and coordination during running, allowing your body to move more naturally in tune with the rhythm of human motion. When swinging your arms, just remember: don’t let your hands swing too far forward, and keep your elbows from flailing backward — let them move naturally with your steps.
Essential 3: Head up, chest out
Keeping your head up and chest out while running helps improve your respiratory and circulatory systems and establishes a proper spinal posture. Since your body continuously consumes energy during a run and fatigue can easily set in, consciously straightening your back can go a long way in correcting a hunched posture.
Essential 4: Breathing
Breathing while running should be deep and steady. Generally, it’s best to breathe in through your nose and out through your mouth. If you experience significant fatigue, you can switch to breathing in and out through your mouth.
Essential 5: Heart rate
As a form of aerobic exercise for health, jogging should be distinguished from sprinting. Typically, the most suitable heart rate for physical training is around (220 - your age) × 60%. You can measure your heart rate appropriately while running.
