Some believe forefoot landing is optimal, while others advocate heel striking. We recommend initiating contact with the midfoot. Research indicates that elite long-distance runners typically land on the midfoot. Joggers may land on the midfoot or heel, while faster runners strike further forward. We believe forefoot landing is suitable only for sprinters and middle-distance runners.While exceptions exist, midfoot landing is an excellent approach for beginner and intermediate runners. It reduces shock absorption, eases pressure on calf muscles and Achilles tendons, and prepares the body for the next stride. 2. Hip and Head Position This concept may be hard to visualize: Where should your hips be positioned when your foot makes contact?Some recommend your foot should land at the end of your center of gravity line, aligning head, hips, and feet in a straight line. Keep your head upright and straight, eyes focused forward. When turning your head, be especially careful—typically rotate from the neck up to avoid twisting your torso and maintaining stability while moving.
3. Arm Position
Your arm movement during running helps propel you forward while minimizing torso rotation. Keep your elbows bent at approximately a 90-degree angle. Maintain relaxed arms throughout your stride, synchronizing their motion with your leg movement.Swing your arms up and down during the run, with your hands reaching up to chest level and down to waist level. Maintain this range of motion without swinging too high or too low.
4. Knee Position
Avoid lifting your knees too high during long-distance running. Only sprinters or those running uphill need to lift their knees higher.