ILLUSTRATED BY ZHANG QINGYUN.Whether you’ve been training for a half-marathon or just want to be able to run a mile without feeling sore for days, it's probably time to give your running form a quick tune-up.
This sport isn’t only about your legs and feet; it requires your entire body to work in sync. “The upper body is your ‘X-factor’ when running — so use it to your advantage,” explains running coach Wes Pedersen.
A simple way to check in with your form is to make sure you’re carrying your elbows at 90 degrees, so that your forearms are parallel to the ground and your hands fall at belly-button height. “All of your motion should be straight, so try not to rotate through the upper body or bring your hands across the midline of your torso,” explains Pedersen, who developed the Equinox Run Club. This cuts down on unnecessary movements that waste energy, and it keeps your airways open. Also, remember to keep your chest upright and your shoulders rolled down and back, away from your ears.
Now, get out there and hit the streets/trails/track/beach; there's still plenty of time before Mandatory Treadmill Weather hits. Welcome to the art of running.