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5 ways to step up your run

A man and a woman run down a road.

Aug. 8, 2024—Running is a popular exercise for a reason: It's good for you on many levels, from cardiovascular health to mental health. The basic steps are simple. But even if you have been running for a while, these five techniques can help you step up your run safely.

1. Check in with your running posture. The American Council on Exercise (ACE) cautions against leaning forward from the waist. Instead, keep a slight forward lean from the ankles. This will help to engage your core and move your body forward.

Pro tip: Tuck your chin to avoid leaning too far.

2. Relax your arms. As you run, bend your elbows at a 90-degree angle and swing them easily back and forth without crossing your midline. Keep your arm movements compact and relax any tense spots, such as clenched fists, to avoid wasting energy.

Pro tip: Remind yourself to relax the muscles in your jaw, neck and shoulders.

3. Step lightly. Pay attention to your foot strike—the way your foot hits the ground as you run. Runners tend to settle into a forefoot, midfoot or heel strike pattern. Which is best? Many experts recommend a midfoot strike, but more research is needed.

According to ACE, good body alignment is more important than foot strike. What matters most is making sure your foot lands directly under your hips. Align your foot with your knee, and make sure it lands right under your hips. Keep your feet as far apart as you would if you were riding a bike.

It may also help to pick up the pace. Short, quick steps improve stability and can ease the impact to your knees, according to the American College of Sports Medicine.

Pro tip: Whether you prefer a forefoot, midfoot or heel strike, focus on landing each step softly and quietly.

4. Breathe better. When you inhale, you contract your diaphragm and core abdominal muscles. According to the American Lung Association (ALA), timing your inhalations to your steps can help you absorb and spread the impact of running—reducing stress on your body.

Pro tip: The ALA recommends a five-step pattern: Breathe in for three steps, then out for two. For a faster pace, shift to a three-step pattern: Breathe in for two steps, then out for one.

5. Rest. The "runner's high" you experience can make you want to run every day. But your joints need to rest and recover from the impact. On days you don't run, try cross-training, says the AARP. Choose low-impact exercises such as swimming, yoga, cycling and lifting weights to keep your muscles strong while giving your joints a break.

Pro tip: If you're getting tired during a run, drop to a walk for a minute or two. Short walking breaks can help you recover—and maintain proper form.

Get personalized advice

Good form can help you avoid injuries, so you can keep running longer. A physical therapist or sports medicine specialist can help assess your running stride and make changes to keep you on the road safely.

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