LANGLEY AFB, VA. –
Since the Air Force implemented running as part of fitness assessment, it's not uncommon for Airmen to ask for pointers concerning the sport. The most frequently asked question is the "how to" of running.
Many people know what's expected of them and think running is simple enough so they don't need any other information. However, some find out running was not as simple as they thought, hence the need to know how to run arises.
There are a number of important facts that must be learned to avoid injury and be successful at running. The following practical running basics will focus on the minimum people must know concerning how to run. It will help to improve efficiency and prevent injuries, for both beginners and experienced runners.
Use proper body posture or form: Upright stance, head up, eyes straight ahead, shoulders relaxed, arms bent at 90 degrees, forearms parallel to the ground - not across the body, and hands and fingers in light fists - not clenched.
Use proper running technique: New research recommends landing first on the midfoot rather than the heel. People should never land on their toes first. Run at a comfortable pace initially and build up to faster pace progressively to prevent injury. Breathing should be in and out of the nose at a consistent rate. To ensure consistency, breathe in for a certain number of steps and out for a certain number of steps - choose a number to match the ability to maintain a consistent pattern - no huffing and puffing.
Use proper running principles: Beginners shouldn't run daily, too hard or too fast when they first start. It's best to run on alternating days at a slow pace then work up to running everyday at a fast pace - if that's the goal. Allow for recovery days as a beginner to help prevent repetitive stress injuries, burnout and to make running enjoyable. Avoid running on hard surfaces and sloping road shoulders.
Deal with problems immediately. People shouldn't force themselves to run injured; it will make it worse. People who use the running basics given above but still develop pain can try rest, ice, compression and elevation. If pain persists or is unfamiliar, see a doctor.