Improving Your Running Top Tips Series

There is in fact a lot of technique involved in running if one wants to maximize efficiency and minimize the risk of injury. If long term participation and enjoyment is the goal, rather than just running for a bus, then technique is everything, says local expat Personal Trainer and Muscle Activation Specialist, Ryan Phillips.

Ryan has 5 specific technique tips that are essential to improving the biomechanical efficiency of running. Since Ryan’s tips contain lots and lots of great information, we thought it useful for all to share each tip separately over a 5 part series. Over to Ryan:

Ryan’s Running Technique Tip 1: Eyes on the horizon

One of the biggest mistakes I see people make when they run is looking down at the floor with their head jutted forward and/or down.

This is a problem for a number of reasons, the first being that for every inch the head moves forward relative to the spine, there is a proportional increase in weight of the head relative to those spinal structures (Kapandji, Physiology of Joints, Vol. 3).

In fact, the weight of the head doubles at one inch (2.5cm) than when in neutral and at 3 inches (7.5cm) forward, if your head weighs 10lb (4.5kg), would now weigh 30lb (13.5kg) relative to the neck muscles and structures!

This puts tremendous strain on all those posterior neck muscles which can lead to tension in the neck and upper back and cause headaches.

So to reduce the strain on the neck and back muscles, keeping your eyes on the horizon should help keep your head up in a better position. Also make a conscious effort to keep your chin tucked in slightly to maintain a more neutral head position.

Ryan will be holding a Running Techniques workshop on the morning of Saturday 20th June where he’ll be coaching a small group of people though his 5 technique tips to better running.

Keep an eye out for Ryan’s Running Technique Tip No. 2 coming up soon…

For more about Ryan vist:
www.personaltrainerbudapest.com