WRITTEN REPORT

RUNNING TECHNIQUES

- Improving your running form can help you run faster, more efficiently and comfortably, and with less
stress on your body and reduced injury risk. Proper running form reduces your risk of fatigue and
ensures that you are getting the most out of your run. Follow these tips to work on perfecting your form.

1. LOOK AHEAD

- Don't stare at your feet. Your eyes should be focused on the ground about 10 to 20 feet ahead of you.
Not only is this proper running form, but it's also a safer way to run because you can see what's coming
and avoid falling.

2. KEEP HANDS AT YOUR WAIST

- Try to keep your hands at waist level, right about where they might lightly brush your hip. Your arms
should be bent at a 90-degree angle. Some beginners have a tendency to hold their hands way up by
their chest, especially as they get tired.

3. RELAX YOUR HAND

- As you run, keep your arms and hands as relaxed as possible. Avoid tightening your hands into fists. If
you're clenching your hands, the tension will move from there up your arms to your shoulders and neck.

4. CHECK YOUR POSTURE

- Keep your posture straight and erect.1 Your head should be up, your back straight, and shoulders level.
Keep your shoulders under your ears and maintain a neutral pelvis. Make sure you're not leaning
forward or back at your waist, which some runners do as they get fatigued.

5. RELAXED YOUR SHOULDERS

- Your shoulders should be relaxed and square (facing forward), not hunched over. Rounding the
shoulders too far forward tends to tighten the chest and restrict breathing. You'll breathe a lot easier if
your shoulders are relaxed.

6. KEEP YOUR ARMS AT YOUR SIDE

- Avoid side-to-side arm swinging. If your arms cross over your chest, you're more likely to slouch, which
means you're not breathing efficiently. Inefficient or shallow breathing can also lead to side stitches or
cramps in your abdominal area.

7. ROTATE YOUR ARMS FROM YOUR SHOULDER

- Your arms should swing back and forth from your shoulder joint, not your elbow joint. Think of your
arm as a pendulum, swinging back and forth at your shoulder. Drive your elbow backward and then let it
swing back toward you.

8. DON'T BOUNCE

- If you bounce when you run, known as vertical oscillation, your head and body are moving up and
down too much, which wastes a lot of energy. The higher you lift yourself off the ground, the greater the
shock you have to absorb when landing and the faster your legs will fatigue.

BENEFITS OF RUNNING

1. Better overall physical health:

Running is a form of high-intensity cardio, which promotes cardiovascular health. Regular running can
lower your resting heart rate, potentially reduce your risk of heart disease, and may alleviate high blood
pressure.

2. May improve brain function:

The increased blood flow from running may also improve your brain’s functioning, including your
working memory, potentially staving off cognitive decline and Alzheimer’s disease.

3. A stronger immune system:

Runners tend to get sick less often than non-runners, possibly due to their elevated fitness level and
decreased stress level. Plus, since running has anti-aging benefits, it may slow the deterioration of the
immune system.

4. Sustained weight loss:

Another reason to consider adhering to a consistent running routine is its proven effectiveness in
helping to burn calories and shed bodyweight and its capacity to help people maintain a stable weight.

5. Better sleep:
Getting more exercise—whether it’s aerobic, like running, or anaerobic like strength training—aids in
improving sleep quality. Your body releases endorphins as you exercise, a process that relieves stress
and makes drifting off easier.

6.Improved mental health:

Running can improve quality of life and often gets recommended as a potential alleviant for mental
illnesses like depression.