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Basic Running Tips
Running Technique – Why? <ul><li>Correct technique eliminates unnecessary movement. </li></ul><ul><li>Runners want all ava...
General Technique Tips <ul><li>The key to effective and quality running is to run tall and feel light. </li></ul><ul><li>S...
<ul><li>The head should be upright with eyes focused to a point on the ground about 10-20 yards ahead. </li></ul><ul><li>J...
<ul><li>The shoulders  should be square and level.  </li></ul><ul><li>Try not to slouch, fold or twist your shoulders. </l...
<ul><li>The arms should swing freely forward. </li></ul><ul><li>A small angle in front of the body and a wider angle a the...
<ul><li>The torso should be upright with chest up and plenty of room for the diaphragm to move for proper breathing action...
<ul><li>The hips should be in a high body position, reasonably square and level.  </li></ul><ul><li>Be conscious of sidewa...
<ul><li>Leg action is dictated by running speed, generally it should be relaxed with a forward and backward movement and m...
<ul><li>The front foot is pointed forward and up. </li></ul><ul><li>The foot should land directly under your hips. </li></...
Injury Prevention <ul><li>Before every session warm up correctly and thoroughly. </li></ul><ul><li>Increase your mileage/d...
To further develop your technique…. <ul><li>Contact the Swift Team for running drills and related exercises. </li></ul><ul...
Presentation brought to you by: www.facebook.com/Swifttheperformancespecialists [email_address]
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Basic running tips - Swift The Performance Specialists

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A few basic running tips from the team behind Swift- The Performance Specialists

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Basic running tips - Swift The Performance Specialists

  1. 1. Basic Running Tips
  2. 2. Running Technique – Why? <ul><li>Correct technique eliminates unnecessary movement. </li></ul><ul><li>Runners want all available energy to produce straight ahead movement as opposed to side to side motion. </li></ul><ul><li>Efficient technique helps reduce heavy landing forces, therefore less stress on our bones, joints and muscles. </li></ul>
  3. 3. General Technique Tips <ul><li>The key to effective and quality running is to run tall and feel light. </li></ul><ul><li>Staying relaxed is extremely important, especially when fatigued. </li></ul><ul><li>Changing technique should be practised frequently as part of a warm up as well as during running. </li></ul>
  4. 4. <ul><li>The head should be upright with eyes focused to a point on the ground about 10-20 yards ahead. </li></ul><ul><li>Jaw is unclenched and relaxed. </li></ul><ul><li>Breathing is controlled. </li></ul>
  5. 5. <ul><li>The shoulders should be square and level. </li></ul><ul><li>Try not to slouch, fold or twist your shoulders. </li></ul><ul><li>Avoid swinging them forward or backwards. </li></ul><ul><li>Try not to tense or hunch shoulders while running. </li></ul>
  6. 6. <ul><li>The arms should swing freely forward. </li></ul><ul><li>A small angle in front of the body and a wider angle a the rear. </li></ul><ul><li>Arms should not cross the centre of the body. </li></ul><ul><li>Hands should be loosely open. </li></ul>
  7. 7. <ul><li>The torso should be upright with chest up and plenty of room for the diaphragm to move for proper breathing actions. </li></ul><ul><li>Try to avoid an excessive forward lean or backward slouch. </li></ul>
  8. 8. <ul><li>The hips should be in a high body position, reasonably square and level. </li></ul><ul><li>Be conscious of sideways rotation or excessive tilt. </li></ul><ul><li>The legs should move freely from the hips. </li></ul>
  9. 9. <ul><li>Leg action is dictated by running speed, generally it should be relaxed with a forward and backward movement and moderate knee lift. </li></ul><ul><li>As one leg moves forward the arm on that side moves back. </li></ul><ul><li>Try to avoid purposely lifting the knees higher than comes naturally. </li></ul>
  10. 10. <ul><li>The front foot is pointed forward and up. </li></ul><ul><li>The foot should land directly under your hips. </li></ul><ul><li>The rear foot pushes the body off the ground and with the toe the last point of contact. </li></ul>
  11. 11. Injury Prevention <ul><li>Before every session warm up correctly and thoroughly. </li></ul><ul><li>Increase your mileage/distance/speed gradually. </li></ul><ul><li>Know your body and listen to any aches and pains. </li></ul><ul><li>Recover well after training, rest and stretch as appropriate. </li></ul><ul><li>Look for warning signs: tired, illness, loss of appetite, lack of energy etc. </li></ul><ul><li>Stay well hydrated and follow a good nutritional plan. </li></ul><ul><li>If an injury occurs see a professional as soon as possible. </li></ul>
  12. 12. To further develop your technique…. <ul><li>Contact the Swift Team for running drills and related exercises. </li></ul><ul><li>Look out for upcoming Swift performance courses on our facebook page. </li></ul><ul><li>Check out our YouTube channel for current and upcoming videos. </li></ul><ul><li>Practice!! Go Running!! </li></ul>
  13. 13. Presentation brought to you by: www.facebook.com/Swifttheperformancespecialists [email_address]

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