Of course, you think you know how to run. After all, you did it all the time as a child and, in your busy daily life, you probably often run to catch a bus or a train. But serious daily running as part of a regular exercise program is different. It is important to use your body properly to avoid injury and gain maximum health benefits.

---

Foot Plant

For long distance running it is best to land on the rear foot, then roll forward to lift off on the toe.

---

Posture

It is important to maintain good posture, with upper body weight centered over the pelvis. Avoid leaning forward, which shifts the body's center of gravity away from the legs.

---

Stride

The foot should land under the runner's knee. You will find your stride as you develop your rhythm in running. Speed usually is associated with an increase in pace, rather than lengthening of the stride.

---

Hill Running

When running uphill, it is best to shift one's body weight forward and run more on the "ball" of the foot. When coming downhill, shift the body weight back and avoid slapping the feet on the ground by landing on the heels with the knees well flexed.

---

Arm Carriage

Arms should be held comfortably near the body, between hips and nipple line. Allow shoulders to be relaxed, permitting arms to swing freely. Arm swing will increase as pace increases. As the arm is brought forward do not let it cross the center line of the body. Do not carry the arms too high; this interferes with the natural body motion in running and the arms will become tired. Keep wrists straight, not floppy. Avoid arm tension by relaxing the neck and shoulders.

---

Head & Neck

Carry the head erect, but not stiff. Avoid excessive head movement. Relax the facial muscles.