How to Run

Did anyone actually teach you how?

I’m Jacob Katz, and this is The Renewal: an independent, subscriber-supported health newsletter that summarizes free tools for everyday life. Send this to people you want to live better.

First time reading? Sign up here.

Today’s Read: 2 minutes, 10 seconds

How To Run

Running is natural, but has anyone ever actually taught you how to run?

Save this email for when you’re halfway through your morning run and questioning all your life choices.

Today my friend, you will learn how to run more efficiently and avoid common injuries.

Embrace Your Unique Form

There’s no such thing as “perfect form.”

Every runner is different, with unique gaits and techniques.

However, there are principles you can think about that will help you run more naturally, be a more efficient runner, and avoid common injuries.

Think about some of these as you run and especially as you fatigue.

Start with the Basics

1) Jog in Place and Lean Forward

To start, jog in place, then just lean forward.

So you’re not reaching forward, you’re just jogging.

Your feet should land beneath your torso, not reaching forward or over-striding.

As if you’re catching yourself from falling over. Controlled stumbling.

2) Increase Your Cadence

Increasing the frequency of your steps (cadence) will help you to land beneath your torso and avoid over striding.

Footwork and Stride

1) Circulate Your Feet

Now you want to be circulating your feet.

Lift your knees and circulate your feet rather than shuffling.

Your foot and calf muscles will absorb the impact, which is less jarring for the joints.

Avoid heel strikes - they transfer more energy to your knees, which can lead to shin splints, knee pain, or tomorrow morning’s penguin walk. Unless you like waddling, no judgment.

Upper Body Form

1) Lead with the Heart

When it comes to your upper body, lead with the heart.

Nice tall chest, shoulders back, arms relaxed.

Look towards the horizon, not down at your feet, you don’t want to be slouching.

You want to be tall, light, and bouncy. Like a caffeinated kangaroo.

2) Straight Movements:

You want everything to be going straight.

Arms should be going straight, not across the body.

Knees should be driving straight as well.

Breathing Techniques

1) Breathe with Your Stomach:

Breathe with your stomach, not your chest.

When you take a breath push out your stomach.

In through your nose, and out through your mouth - so the air can be circulated through your lungs.

So there you go, just some things to think about on your next run.

  • Lean forward.

  • Land beneath the torso.

  • Circulate the feet.

  • Drive with the knees.

  • Lift the knees.

  • Lead with the heart.

  • Tall chest.

  • Relaxed shoulders.

  • Look up, not down.

  • Everything pointing forward.

  • And breathe with your stomach.

As you know, The Renewal provides scientifically-backed actionable tools to improve your daily life.

I wanted facts, not anecdotal advice.

So I made this newsletter to live the best lifestyle.

For myself. For you. For my mom.

If you read the news, the equivalent to The Renewal’s unbiased facts is 1440 Newsletter.

And most importantly, if you want me to move out from under my bridge, you should click below.

Cash is to The Renewal as cheering is to Tinker Bell.

It keeps us alive.

News for humans, by humans.

  • Today's news.

  • Edited to be unbiased as humanly possible.

  • Every morning, we triple-check headlines, stories, and sources for bias.

  • All by hand with no algorithms.

Bonus Tip for Side Cramps

P.S. To my loyal reader Joseph, here’s a tip on how to banish stomach cramps when running.

It’s all about phrenic anatomy and physiology.

Until next Tuesday,

Jacob & The Renewal team

📬 Forward this to friends who you wish to live longer.

💰 I’m so broke that hobos beg to give me money, please help - buy me a coffee.

👉🏼 Subscribe 👈🏼

Wanting more? Check out my Binge Bank until we're back next week.