Healthy tips for RUNNING...!

Here's a couple of things from my experience and research... Posture, breathing, footwook, nutrition and gear.

.

Posture

Run Tall - many runners have a slight "fold" in the middle when their feet land. This sitting-down movement wastes energy. Imagine standing tall through your shoulders and thrust your hips forward slightly. Should also work on core strength to give extra stability.

.

Source : Google

Posture

Relax - tension in your arms, shoulders, neck, and face reduces efficiency. Arms and fingers should be loose. Unclench your hands and let your mouth wobble.

Breathing

Rhythmic and Deep

You should feel your diaphragm, not your chest, doing the work.

Footwork

Land on the midfoot - A heel-first landing is a brake meaning you're extending your leg out too far in front of your center of gravity, so it takes more energy to move forward. Try shortening your stride. May feel odd at first, like shuffling, focus on thrusting backward with force.

.

Source : Google

Footwork

Run softly -

The louder your footfalls, the less efficiently you're running. Try running more quietly; you'll be unconsciously switching to a midfoot strike and a shorter, quicker stride.

Nutrition & hydration

Ensure you are fully hydrated and have eaten energy efficient food with high nutritional value (banana, pasta). On longer runs consider how you keep topped up mid run.

Gear

Right Trainers - need to ensure trainers are fit for your running style. You can get gait analysis at most good running shops and they can recommend the right shoe.

.

Source: Google
.

All the images are downloaded from Google and I do not claim them to be my own.

Sorry this was a rewrite. And I forgot to mention the source. Here is the link to my post

https://www.quora.com/What-are-some-tips-for-running-more-efficiently