adidas

Follow these steps and you'll be making big strides

Make small running tweaks and see massive results.

Despite the fact that most people start running soon after they walk, it’s amazing how many get technique wrong. Your style can almost always be improved, but so long as you stick to these major tips from Craig Friedman, vice president of the performance innovation team at EXOS, you should be getting the most out of your body.

1. Pull your toes up - it’s surprising how many injuries occur because someone’s toes were pointing down when they ran. Aim to land each stride on the middle of the arch of your foot.

2. Don’t overstride - your feet should land beneath your hips, not miles out in front of you. Ideally your feet will hit the ground around 170-180 times/minute.

3. Keep your abdominal muscles flexed - that way you are guaranteed to be running tall. A good way is to imagine that your hips are being pulled along by a piece of string.

4. Keep your hands cupped - but don’t make a fist. If you make a fist it tenses up your forearms, and that impedes proper shoulder motion.

5. Keep your shoulders back and down. Again, this ensures that you are running as tall as possible. Lots of people tend to hunch over when they’re tired. Avoid that.

6. Keep your elbows at right angles - and close to the body. It will make your technique immediately more efficient.

7. Keep your eyes up - if you have your head up and your eyes fixed on the horizon, there will be no stopping you.

You've had the tips, now get the kit.

Explore adidas Running