Desk to 3K Running tips

Running Tips

Your runs should start with a warm-up and finish with a cool down. We've also put together a list of things to think about when running to ensure you have good form! 

View the Desk to 3K Programme

Look Ahead

Keep your eyes on the ground about 10 to 20 feet ahead of you. Not only is this the best running form, it’s also a safer way to run because you can see what’s around you and prevent a fall.

Foot Placement

Try to land on the middle of your foot, and then roll through to the front of your toes. 

Make sure you aren’t overstriding – shortening your stride might help correct your landing.

Posture

Aim to keep your head up, your back straight and shoulders level, maintaining a neutral pelvis.

Check your posture once in a while. When you’re tired at the end of your run, it’s common to slump over a little, which can lead to neck, shoulder, and lower-back pain.

Relax your arms & shoulders

Squeeze your shoulder blades together on your back, as if they’re elevator doors that you need to close. Keep them in that position and allow your shoulders to drop.

Periodically check the position of your shoulders to make sure they stay relaxed.

As you run, keep your arms and hands as relaxed as possible. Avoid tightening your hands into fists. If you’re clenching your hands, the tension will move from there up your arms to your shoulders and neck.

Ask your doctor or PT

If you feel uncomfortable running or experience any pain, speak to a coach or a GP for advice.

 

Disclaimer

You should be in good physical condition and be able to participate in the exercise. If you have any reason to believe that you may have health/medical issues which may affect your ability to exercise, then you must seek medical advice before participating in any of UofG Sport's suggested exercises. Never rely on information on this website in place of seeking professional medical advice. You should understand that when participating in any exercise there is the possibility of physical injury. If you engage in this exercise, you agree that you do so at your own risk, are voluntarily participating in these activities and assume all risk of injury to yourself.