Running or jogging is an activity that is very helpful to fitness trainers in helping clients reach their goals. Whether it is a means of cardio to lose weight or improve speed for an athlete in his or her sport. Also, much like any other activity, it can be very simple or very technical and complex. The purpose here is to show two main concepts. The first is being able to teach proper form and general guidelines related to running as a fitness instructor would to their clientele. The other reason is to use the knowledge of running and relate it back to the weight room for your strength workouts. This will allow you do prescribe exercises that can help problems a client may have or need to work on.
Jogging Mechanics
Jogging is meant for everyone, but there are a few exceptions to every rule. Depending on the individual, the level of intensity or starting point may vary. However, the mechanics are the same for everyone. Jogging is not nearly as technical as people think. Many of the things described here are just proper form issues that will in turn prevent injury.
· Standing tall-big open chest, slightly leaning forward, 85 degree angle
· Arm swing-move from the shoulder, elbows roughly stay at 90 degree angle the entire swing, fingers relaxed, hip to cheek no more
· Foot striking-heel to toe, center of the heel
· Leg swing-speed changes leg swing and length, leg swings forward and back in a straight line, not out to side at any point, legs make a small circle
Sprinting Mechanics
Sprinting is much more involved than jogging is, but the better the form for both jogging and sprinting the better a person will be. Basically, even though there is more going on when sprinting, performing the proper technique is crucial both types of running. Also another factor that distinguishes sprinting from jogging is force production. Sprinting is all about generating the maximum amount of force when in contact with the ground and spending the least amount of time in contact with the ground as possible. Still another concept to consider is that there are different phases when sprinting, and each phases form changes slightly.
Acceleration Phase-start to 10 yards
· Body position-45 degree angle
· Arm swing-same as jogging, but recommended to always go hip to cheek
· Leg swing-straight forward and back in a straight line, knee drive forward hip height, leg extension back slightly behind hips when contacts ground
Max Velocity Phase-10 yards and beyond
· Body position-up tall like jogging form
· Arm swing-same as before
· Leg swing-changes from forward and back to circles, circles much more precise than when jogging, butt kicker, knee punch, leg extension, pull
Common Improper Running Form Mistakes
· Upper body hunched over
· Crossing center line of body with arms
· Too much arm swing
· Long back kick
· Shuffling feet
· Hip and leg swing
· Over striding
