Good Exercise Technique helps performance and reduces injury

February 5, 2024

Best technique for walking and running to limit the chance of injury.

Good technique will improve performance as well as the enjoyment and benefits that can come from exercise.

Breathing

Breathing efficiency is important for any form of exercise but is an oft-neglected aspect of fitness preparation. An exercise to improve breathing is to place your hands on your tummy and then take a deep but relaxed breath in through your nose, allowing your tummy to expand as your lungs fill with air.

Try to let out a sound with each exhalation until you have fully expelled the air in your lungs, tensing your abdominal muscles at the end to make sure every last bit of air is out and repeat several times.

Walking

While walking might seem straightforward, paying attention to your walking technique can help you maximize its effectiveness and reduce the risk of injury.

Here are some tips for a good walking technique:

Posture:

Maintain a straight posture. Stand tall with your head lifted, shoulders relaxed, and abdomen pulled in. Keep your gaze forward, not down.

Arms:

Allow your arms to swing naturally with a slight bend at the elbows. The movement of your arms helps to propel you forward. Keep your hands relaxed and avoid clenching your fists.

Stride Length:

Take natural steps, neither too short nor too long. Your stride should be comfortable. Overstriding can lead to joint stress, while under striding may reduce the effectiveness of your workout.

Foot Strike:

Land on your heel and roll through the step to the ball of your foot, then push off with your toes. This rolling motion helps distribute the impact forces more evenly.

Hips:

Keep your hips level and in line with your body. Avoid excessive side-to-side movement.

Running

Needs to be approached with care, as is any exercise and do take medical advise if you have any pre-existing health conditions or concerns.

Start Slowly:

If this is a new activity or one you haven’t done for some time, begin with a gentle walking program before gradually incorporating short running intervals. Listen to your body and progress at a pace that feels comfortable.

Choose the Right Footwear:

Invest in proper running shoes that provide support and cushioning. Consider consulting with a specialty running store to get fitted for shoes that suit your foot type and running style.

Maintain Good Posture:

Stand tall with a straight back and relaxed shoulders. Avoid leaning forward or backward. Good posture promotes better breathing and reduces the risk of strain on your back and neck.

Shorten Your Stride:

Take shorter steps to reduce impact on your joints, particularly the knees. A shorter stride helps maintain stability and minimizes the risk of overstriding.

Focus on Cadence:

Aim for a higher cadence (steps per minute) rather than longer strides. This can reduce the impact on your joints and make your running gait more efficient.

Land Softly:

Focus on landing softly on your midfoot or forefoot rather than your heel. This helps distribute the impact forces more evenly and reduces stress on the joints.

Use a Proper Warm-Up:

Prior to running, engage in a dynamic warm-up to prepare your muscles and joints. Include light cardiovascular activities, dynamic stretches, and mobility exercises.

Incorporate Intervals:

Mix running with walking intervals. For example, run for 30 seconds and then walk for one minute. Gradually increase the running duration as your fitness improves.

Listen to Your Body:

Pay attention to how your body feels during and after running. If you experience pain or discomfort, it’s important to address it and, if necessary, consult your medical practioner.

Stay Hydrated:

Ensure you stay well-hydrated, especially when engaging in physical activities like running. Dehydration can affect performance and recovery.

Cool Down and Stretch:

After your run, include a proper cool-down and stretching routine. Focus on stretching major muscle groups to improve flexibility and reduce muscle stiffness.

Rest and Recovery:

Allow your body sufficient time to rest and recover between running sessions. Adequate rest is crucial for preventing overuse injuries.

If you need motivation to get started read our post Beginners Guide to Jogging.