One of the most frustrating aspects of running is not being able to get to the “next level”, mainly due to niggling injuries. More often than not, the root of these problems is poor technique.
The most common aches and pains tend to be located in the lower back, knees, soles of the feet, shins and in the neck and shoulders. If you are having trouble with pains in your back, neck or shoulders, then it could very well be a problem with your posture, so try and remember some handy hints that should eliminate any upper body problems.
- Ensure your neck and shoulders are nice and relaxed.
- Your chest should be upright and balanced over your hips.
- Do not bury your head in your shoulders.
- Ensure your head is upright and centered.
Problems will also occur in your lower back if you tend to lean forward when you run, doing this puts unnecessary pressure on the area. Always try to take an upright stance, this not only eliminates those aches and pains but will also strengthen your core muscles in the abdomen and allow your body to work more effectively.
Poor technique in the upper body will have a knock-on effect on the lower body. Investing in a correct pair of running shoes will help.
Why do we breathe heavily or even pant when we run? Well, this could be over ambition or tension. Or possibly even both. If you are breathing heavily then it is a sign you are just not breathing correctly.
Tension can restrict breathing, so ensure your posture is correct and your arms and shoulders are loose. In terms of breathing technique aim to take long, deep breaths, the shallower your breaths the less air will be able to get into your lungs, which in turn will make your chest become tense.
This post is also available in: Welsh