Running Posture Head to Toe

Running Posture By Kaleena A Lawless

From head to toe, here is running posture:

Head- Run with your head up and pointed forward. Don’t look at your feet as this compromises the rest of of your running posture.

The best visualization technique I’ve learned is the “puppet posture.” Picture a string coming out of the top of your head, pulling you upright. You are hanging there and your feet are barely touching the ground. Using this technique, I actually get a sense of floating or flying. It makes running seem even more natural than it already is and keeps me aligned in perfect form.

Eyes- Are facing forward but are darting around every few seconds to watch for cars, pedestrians and obstacles that could injure you on the sidewalk.

Ears- Should always be listening. If you run outside with headphones don’t blast your music. Keep it at a volume low enough to hear cars, sirens, horns and people.

Mouth- Should be relaxed. A good test that tells whether you are running in a relaxed position is jiggly cheeks.

Shoulders- Neutral and not tensed up. Don’t clench or pinch your shoulder blades together or pull them up toward your neck.

Arms- Bent at the elbow making a 90 degree angle resting at your side. They should be loose and relaxed. Not stiff and tucked in your body.

Hands- Slightly cupped and again, relaxed.

Torso- Flexed, moves with the legs and hips. Use your abs to help propel you, give you stabilization and maintain balance.

Hips- Facing forward and flicking left to right with the legs.

Butt- Put some glute in to your runs. Flex your glutes and concentrate on each stride coming first from the butt, then the legs. You can really get a great glute workout running uphill.

Legs- Shorter running strides are better than the long ones. They reduce injuries like muscle pulls and strains. They also save energy during long runs. You don’t want to burn out before crossing the finish line because you are moving your legs inefficiently. However find the balance between the long and short strides. You still want to be running, not shuffling along.

Knees- Slightly flexed to take impact. Sprinters raise their knees more than endurance runners for power.

Feet- Run heel to toe. Not on your tip toes. Your feet should land directly underneath your body.

Putting it All Together

Always start your run with a warm up. Your body needs time to get the idea that you are indeed, running! I find that sometimes I even walk funny for the first few minutes simply because my body hasn’t coordinated itself yet.

Muscles also need a warm up to reduce injuries.

As you start running gradually increase your speed as to not shock yourself and lead your bod to an early burn out.

Remember to cool down at the end so your heart rate and circulation can go back to normal before taking it easy.

Everybody has a different running style but as long as you follow the basic principals of running posture your runs will go smoothly an injury free.

Kaleena Lawless
Personal Training Specialist


10 Benefits of Running

1) Running can help you Lose weight – running is second only to cross-country skiing in burning calories per minute. Seeing as it’s unlikely you’ll be skiing to the shops anytime soon then running is your best bet for losing body fat. If you’re struggling to control your cravings then the good news is that running tends to lessen your appetite.

2) Running Can slow down the aging process – the natural process of muscle and bone loss as we age can be slowed down in the bodies of frequent runners. Muscles and bones get healthier and stronger due to the demands put on them by a regular pounding around a track or a park. This means you are more likely to delay or avoid the effects of osteoporosis. But don’t just take our word for it; read an interview at New Scientist with a man who is still running marathons in his 80s!

3) Running and Better sex! – scientists at the Harvard School of Public Health showed that men who were physically active (such as runners) had 30% less chance of developing problems in the bedroom and that the increased blood flow around the body caused by regular exercise meant that both men and women experienced a more ‘potent love life’. Sounds good to us!

4) Running to Lower blood pressure – when you run your arteries get flexed more, in effect giving them a work out at the same time as you. By maintaining the flexibility of your arteries in this way you’ll also be making sure your blood pressure is lowered.

5) Running makes for Healthier lungs – by taking deep breaths during your run you are forcing your lungs to use more of their potential, up to 50% of the lung tissue you don’t normally use! If you’re a smoker then one of the benefits of jogging can be recovering large proportions of your lung potential.

6) Running Boosts your brain – regular runners have significantly improved mental skills as they get older than more sedentary people. Also just 25 minutes of aerobic exercise has been shown to boost creativity.

7) Running Improves your mood – there’s no doubt about it, one of the main benefits of running is the great feeling you get by getting away from all the stresses and strains of everyday life. Be it running through woodlands, along the street or on a treadmill, when the endorphins start coursing through your system everything might just seem to be a bit more manageable. BBC News has a great article on how Ronnie Sullivan used running to combat his depression.

8) Running assists with a Stronger cardiovascular system – your heart and lungs will get stronger and more efficient when they get a regular chance to show off their stuff.

9) Running and Lowering cholesterol – running increases the levels of High Density Lipoproteins (the “good” kind of cholesterol) in your body while reducing the Low Density Lipoproteins (the “bad” kind). This can lower your chances of having a stroke or heart attack.

10) Running and Joining the community! – thousands of people around the country run everyday and you can join them. There are loads of clubs and communities you can get involved with and make new and enthusiastic friends who’ll support you in reaching your goals.



The Top Benefits of Running

A lot of people start running due to the benefits of running and active aerobic exercises. It is true that more than 60% of persons buy running shoes to make us of these benefits related with health and weight. However many young people dedicate their free time doing jogging due to the positive benefits of running related with better self confidence, muscles building and fun.

One of the biggest advantages of running is that you lose weight very efficiently and build muscles at the same time. The muscles start to burn fat more effectively. Actually 60% of the runners do it due to one of the most famous benefits of running: burning fat, reducing the cholesterol levels and the triglycerides.

The frequent cardiovascular exercises performed by e.g. runners and triathletes cause the building of muscles and prevent from losing muscle mass as well as bone mass. Frequent sitting in front of a computer leads to muscle regression and weakness of the bones. Your skeleton can stay in better health condition and support the weight of your bones and tissues as a consequence of regular running training.

Medicine has discovered that among above listed benefits of running the risk of stroke, cardiovascular diseases and breast cancer are decreased. Running is frequently prescribed to patients with early symptoms of osteoporosis, hypertension or diabetes. The arteries of runners and triathletes are more elastic and contract without any problems almost three times faster than the ones of untrained people. Ordinary people make use of about 50% of their lungs while runners and endurance sportsmen get to use up to 100% of their lungs volume.

One of the major benefits of running is that it builds your confidence. You may build your individual program, starting from the easiest exercises and going towards more difficult tasks when growing stronger. With running you create feelings of inner peace and closer connection to nature which both ultimately increase your spirit and even your productivity.

In running the last point is often referred to as the “Runner’s High”. Running outdoors leads to releases of endorphins – the “hormones of happiness”. The result is a sense of happiness or even euphoria. Triathletes know about this effect and appreciate it as an additional benefit during training and competition. Just as a side note: Doctors also perfectly know about these ramifications and use them in treating depressions and different types of addictions.

Another worthwhile benefit of running is improving your coordination. Running training especially on unpaved trails dramatically increases your intra-muscular coordination. Triathletes who also run offside the road e.g. on a park trail or in a wood regularly train their foots, ankles, knees and overall sense of coordination.

TriathlonAdventures will help you to find the right balance in your training efforts and avoid stupid beginner mistakes. The author has been a triathlete for more than 10 years now and will help you to jump over some first hurdles and really start to enjoy your new sport. For more great information simply go to and sign up for the RSS news-feed.

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London Marathon – Celebrity Finish Line

The London Marathon is a popular road marathon that has been held each year in London since 1981, usually in April. The race is currently sponsored by Flora, as the Flora London Marathon. The 2009 London Marathon was held on Sunday April 26.

In addition to being one of the top five international marathons run over the traditional distance of 42.195 km (26 miles and 385 yards), the London Marathon is also a large, celebratory sporting festival, second only to the Great North Run in Newcastle, in terms of the number of participants. It is one of the World Marathon Majors, a two-year series of elite marathon racing that also includes the Boston, Chicago, New York and Berlin marathons.

Celebrity Quotes:

Gordon Ramsay (Celebrity chef and television personality) 4:20:11
“What a wonderful atmosphere! I was a little worried at the beginning because it was warm but when the showers came it was a nice relief. The whole 26 miles there were people shouting and cheering, it was so good to hear. My only concern was that Michel Roux would beat me. Having said that, I think I’m much younger than him and I have time on my side.”

James Cracknell (British Olympic rower)
“I had a good race. It was a strong first half of the race for me. About six miles to go I felt I was slowing, so kicked to try and maintain my speed. In the end it just got harder and harder and I was struggling to make the finish.”

Tony Audenshaw (British actor who is best known for his role as Bob Hope in ITV 1’s soap, Emmerdale)
“In one way I was disappointed that I didn’t break three hours – but what’s a second or so between friends. I was running as tarzan to keep the ‘banana army theme going’ and of course raising lots of money for our charity [leukaemia research]. Yes, I’ll be back next year if the old legs can keep running.”

Michel Roux (World renowned chef)
“I always enjoy the London Marathon. This is my tenth and it always gives me that extra special feeling. I’ve run in Paris and New York, this one I will always come back to.”

Graham Poll (Former English football referee)
“I knew running 26 miles was going to be tough but I didn’t realise it was going to be that tough! One of the things that kept me going was seeing people running for a charity or a loved one, that really spurs you on. Next year, not likely.

Ben Fogle (TV presenter)
“Watching the marathon on TV you tend to get a little complacent, but crossing that line really was a big relief to me. I was running for the RNLI and I know there were lots of other people doing the same. I hope my little bit adds to this great charity and then I’ll know that my run was worthwhile.”

Ronan Keating (Pop Singer)
“This was my first marathon and what a great feeling it was. Everything they told me about the atmosphere and the people on the streets was true. It is true that my training didn’t go any further than a couple of six milers – my wife will vouch for that.

When you run for a reason or a charity it makes it all worth while. I know the charity [Cancer Research UK] I was running for, me running here today will help enormously and I’ll be back.”

Chris Villiers / Nicola Wheeler (Emmerdale Actor / Actress)
Nicola said “I didn’t enjoy running today but it was the first marathon I’ve done. I think next year with a lot more training I’ll be back to enjoy it more, as this time it was about getting through it.”

Chris said “I knew I could do 20 miles in about four hours and it was a great help running with Nicola as she carried me through the other six. In fact, working together all the way along helped us both through the difficult parts.”

Chris Chittell (Emmerdale Actor)
“It doesn’t get any easier does it. The thought of bringing more awareness to Leukaemia Research brings me back time and again. As for a good time for the run, I honestly can’t get the miles under my belt I would like, so I’m just happy to get round and enjoy myself.

Maasai Warriors
“The atmosphere from the start all the way through to the end was absolutely fabulous. Hopefully we will get more money for our village and doing this marathon was such an enjoyable event for us all.”

Amanda Holden (TV Actress)
“I enjoyed every second but when I got to 22 miles I found it really hard work. The crowd was amazing, shouting and banging and it really helped to keep me going. This is my first marathon but it won’t be my last. I’m absolutely knackered but I’m glad to do something for the Born Free Foundation.”

Steve Hartley (TV Actor)
“That’s the hardest marathon I’ve done yet but I got my best time. I really pushed it out to stay on the pace and I’m really proud of myself.”

Gary Webster (TV actor)
“It was hard work but I’m glad to have got round and hopefully raise some awareness. My time was longer than last year and I really struggled. The crowd were great even in the rain and it’s been another wonderful experience.”


Running If You Want To Remain In Shape

Recent studies demonstrate that people who run and train regularly, enjoy a better quality of life and they can live up to six years more than a not very active person. Also, running has many benefits:

*It improves your self-esteem.

*It alleviates the stress.

*It defines the muscles.

*It improves your cardiovascular system.

*It stimulates your sexual life.

You will soon notice a great reward for a daily minimum investment from 30 to 40 minutes, during 5 days of the week; don’t you find this really interesting?

Keep in mind that you won’t have to run fast or use it as a competition, or if you want to run for more kilometers. People run to keep healthy and in shape, furthermore this kind of exercises have become way more popular since it provides challenges that are easy to reach.

As an example, tendencies indicate that running 5 Km. has increased a lot lately, since it is a very reasonable distance for people of any age and physical condition whatsoever that lets people training correctly.

Then what are you waiting for! Running is a discipline that you can begin today.

Nick Thomas is a staff writer and a fitness instructor for around 5 years. Do you know that more people around the world are starting to do running activities. If you’re interested in people that have completed successfully their journey of fitness and are now widely know as models. Visit this site Hot Models

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Gwen Stefani Jogging

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