||The most efficient posture is one that
is upright and relaxed. Your chest should be out and your shoulders back but
keep your hips pressed forward and your bottom tucked in Remember keep your
body as relaxed as possible and avoid rolling from side to
||Try not to over stride as this results
in reaching out and landing heavily on your heel causing a braking action that
will not improve your speed. Your foot should land directly under your body.
Your own stride length will depend upon your own individual make-up and as you
improve you will find your stride length and frequency increases.
||You should feel as if you are gliding or
imagine you are balancing a beanbag on your head. If your steps are noisy then
there is too much up and down movement or leaning forward.
||Many believe that knee lift means to
lift you knee straight up, which results in a bouncy, up and down motion, which
wastes a lot of energy and puts stress on knees, hips and back. A proper knee
lift should feel like you are driving your knee forward, not up. A forward knee
drive will result in a low to the ground and efficient forward running
||The main purpose of an arm swing is to
provide balance and coordination with the legs. During your arm swing, your
hands should not have any need to travel above your chest or behind the midline
of your body. Try to avoid crossing your hand in front of your body. All motion
should be forward. Keep them loose and avoid tenseness, as any tightness in
your hands will transfer all the way up your arm and into your shoulders and
even neck. Try resting your thumb on your forefinger to resist tightness and
||The most natural and efficient style is
ball of the foot first with the heel contacting the ground a split second
later, but styles do vary and changing dramatically is not ideal. Try not to
plant your foot in the same line as the opposite foot (i.e. cross-over) as this
can result in over rotation.