Start running more effectively with these 10 running tips:

STEP 2: Your forefoot should contact the ground, not your heel (unless you’re just warming up suuupppeerr slowly)

STEP 3: Actively start to lift your knees at the start of your stride and ‘push off’ the ground a little as you land. Think of your legs as ‘shock absorbers’

STEP 4: Push your hips forward, don’t let your butt stick out at the back

STEP 5: Switch on your core, particularly your lower abs – forget this step and you’ll end up with a bad back, or ‘runner’s pooch’!

STEP 6: Lift your chest up and keep your eyes elevated – you want to be taking in a view of the horizon, not your feet!

STEP 7: Drop your shoulders away from your ears, relax them

STEP 8: Make sure your elbows are swinging forwards and backwards, not side to side across your body (girls are a sucker for this one, so pay attention!)

STEP 9: Keep your head steady, don’t let it rock from side to side or front to back as you get tired

STEP 10: If you’ve mastered all of the above and your technique is good, assume a slight lean forward from the ankle joints. Be very careful not to collapse at the hips again though!

Enjoy your run training and remember, it will take time to correct bad habits that have snuck into your run style. Really try and concentrate on instilling some of the above techniques into your sessions – even if you focus on one or two each run. Eventually, success on race day will be yours, whether that means taking home the gold medal, or just making it to the end without more injuries than kilometres under your belt!!

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