We all know that running is a great and easy way to stay in shape, but did you know that you could be making your runs harder on yourself based on how you move? Running involves your entire body and there is a lot that could go wrong! Have you ever felt like you had cement in your shoes or your arms were getting tired or tight? Well we are going to go over 5 things that will help you feel better and last longer on your runs!

1. Alignment is Key!

          Your running is 100% dependent of your posture and your body alignment is key! Before starting your run, make a quick check of your body and make sure that your head, shoulders, and hips are all in one long line. You want to stack your shoulders over your hips and make sure that you are rolling your shoulders back and down (away from those ears!). Bad posture restricts circulation of your blood and that is the last thing you want during your run.

2. Stretch, Stretch, and Stretch!

          You need to stretch! Stretching is key and only a few minutes of stretching a day is enough for most people to maintain a good range of motion (ROM). Also, stretching helps to decrease your chances of injury. Remember to stretch all major muscle groups before and after your runs.

3. Remember to Bend!

          Make sure that you have a bend in your knee and are maintaining a proper leg motion. Not bending will create stiffness and decrease circulation. Think: 90 degrees at the knee! Also, another important thing to remember is the distance of your stride. Over striding is a major cause for hamstring and knee injuries. Now what about those arms? Make sure that you are bend those arms and get your arms swigging. Not using your arms to help push your body forward will cause your body to expend more energy while you run.

4. SPM (Strides Per Minute)

          When you run, you want to spend that least amount of time on your legs as possible! The more time you spend on your feet means that more energy that your legs have to use. A good SPM to strive for is between 85-90 strides per minute. Using a metronome to regulate your SPM will get your body moving at the right speed.

5. Listen to your body

           Remember to listen to what your body is telling you! Try to relax during your runs and release the tension in your head, neck, back and shoulders. This will help you before more aware of your surroundings and will help you realize when someone is hurting you. If you do start to feel pain, make sure that you take the time you need to heal and do not push through it, because that could only cause more damage.