1. Cultivate Correct Running Form
Head and Eyesight: Look straight ahead, chin slightly tucked in, and neck relaxed.
Torso: Maintain a straight posture, slightly leaning forward (starting from the ankles), keeping the core tight and stable, avoiding hunching or excessive back slouching.
Arms: Bend naturally about 90 degrees, shoulders relaxed, and swing back and forth (not side to side), in sync with the rhythm of your stride.
There’s debate about whether to land on the ball of the foot or the heel, but it’s generally recommended to avoid a direct, sharp impact with the heel. Ideally, land with the ball of the foot below or slightly in front of the body’s center of gravity (mid-forefoot or full-foot), using the arch of the foot for natural cushioning.
Knees: Land with a slight bend in the knees, maintaining flexibility and avoiding locking or excessive inward (knee) or outward (knee).
2. Gradually Increase Intensity
Many runners know the “10% rule,” which states that weekly distance increases should not exceed 10% of the previous week’s. When increasing your distance, take small steps. For example, if you want to run a half marathon, you should first complete 10, 12, 15, or even 18 kilometers, while also incorporating intervals, repeats, and speed-shifting. This significantly reduces the risk of injury and strain.
Don’t rush to increase your speed. When you’re just starting out, don’t focus too much on speed. Just complete your goal distance, even if it’s at a brisk walk. At this stage, distance is more important than speed. Improve your speed gradually, don’t rush it. Eight or nine minutes per kilometer is not considered slow for women, and six or seven minutes per kilometer is normal for men. Don’t constantly compare yourself to others; success is to surpass your past self.
