Mandy Knaap

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Do not run with one foot in front of the other / let your feet cross:

To test whether your feet are crossing, run straddling a line on the road.

As your feet land make sure they remain either side of the line or just touching

the edge of the line. Make sure your feet do not cross over the line.

Crossing your feet while running can place more stress on your hip and cause

hip and knee pain (e.g. ITB).


Keep a gentle bend in the knee and take your weight through your midfoot:

Ensure your knee stays over your heel on heel strike for better shock absorption.

Over striding can place strain on your knee and cause pain (e.g. runner’s knee).


Do not let your knee drop inwards:

Squeeze your gluts/buttocks and take weight on the outside of your feet.

If your knee falls inwards or you feel you are taking your weight through the inside of the foot and knee you could cause a strain on your knee and hip.

It might be necessary to look at the support your shoe is giving you.


Arm position:

Bend your arm to a perpendicular positon at your elbow.

Ensure your shoulders are relaxed and low. Stay upright and lean forward slightly.

Do not clench your fists.

Swing your arms back and forth between the waist and bottom of your ribcage.

Your arm cadence should mimic your stride.

Running with elevated shoulders and arms can cause tension to build in the neck and shoulder muscles resulting in neck pain and headaches.