Running Right

Its summer and its olympic time (Everybody's secretly admiring those athletes' bodies huh? And wishing to somehow get those bodies within one miraculous week) So, must do something kan? Perfect timing for running, even at 2000 just before CSI starts. We get loads of advice on diets but on running? Quite rare I must say. So, ciloked from a mag, these are the things I should remember when I run.

HEAD
What you do Run with your eyes firmly focused on your feet. After all, you don’t know what’s down there.
What you should do Your head weighs 3-4½ kg, and looking down brings the weight of your head forwards, throwing the spine out of alignment. Your eyes should look at the ground between 10 and 30m in front of you, even when that pretty lass speeds past.

SHOULDERS
What you do Like a coil, wound up tight and ready to spring, you run with your shoulders hunched up somewhere around your ears.
What you should do Let those shoulders hang loose. Hunched shoulders waste energy and restrict your movement. A slight rotation of the shoulder girdle is normal and counterbalances the rotation of the hips.

ARMS
What you do Forget about your arms while you run. They could be doing the hand jive for all you know.
What you should do Imagine your arms are pistons propelling you forwards, with elbows bent close to 90 degrees. Move them in a forwards-backwards direction. Use more arm power when running hard, and less when jogging.

CHEST
What you do As you tire (about five minutes in for us), you can’t resist the urge to lean forwards, sinking towards the ground.
What you should do Keep your chest open. Think upwards and forwards, as if you had a string tied to your breastbone, drawing you forwards. But don’t bend from the waist.HIPS What you do Drag your feet along while you run, so your legs don’t lift up very high and don’t bend behind you much either. Your quads (thighs) and hip fl exors are doing the work instead of your hamstrings and gluteals. What you should do Visualise rolling your hips underneath you, so your bum isn’t sticking out. Running with your hips forward will improve your knee drive.

PELVIS
What you do ‘Sit in the bucket’. Meaning you run with your bum pushed out and an excessive arch in the lumbar spine. If you get hooted at by white-van drivers, this could be you.
What you should do Picture your pelvis as a bucket full of water – tip it and you’ll spill its contents, so keep it as level as possible. This requires strength and fl exibility in your core area and lower back.

HIPS
What you do Drag your feet along while you run, so your legs don’t lift up very high and don’t bend behind you much either. Your quads (thighs) and hip fl exors are doing the work instead of your hamstrings and gluteals.
What you should do Visualise rolling your hips underneath you, so your bum isn’t sticking out. Running with your hips forward will improve your knee drive.

KNEES
What you do To look like you’re working really hard, you bound along, all height and no pace.
What you should do Lifting your knees results in a wasteful bouncing motion that stresses the joints. The knee-lift is about driving the leg forwards, not up. Taking quick, light steps will help you do this.

FEET
What you do Your feet slap loudly on the pavement, but you simply drown it out with a bit of Bon Jovi.
What you should do If your feet land heavily you may be overstriding. At touchdown your foot should be under your centre of gravity, not in front of the knee. Avoid clenching your toes and deliberately springing off your toes too.

(By Sam Murphy and Sarah Connors)

Manalah tau kan, buat selalu2 badan boleh jadi cam ni. Mimpi la woy .. hi hiii..