Julie Barnett, doctor of physical therapy, has treated runners in the San Antonio area since 1987.  She may be contacted for questions at This e-mail address is being protected from spam bots, you need JavaScript enabled to view it or office # 210-616-0646.

 HEAD/NECK

• Imagine a string pulling your head towards the sky
• “Think tall”
• Avoid running with your head tilted up, rather tilt your chin slightly down

 SHOULDERS/ARMS

• Swing your arms with elbows bent and a mild criss-cross in front of the body
• Pull your elbows back by using your shoulder blade muscles
• Do not run holding dumbbell weights in your hands

 RIB CAGE

• Lift your chest up and keep it there
• “Think Tall” again.  Allows for maximal breath capacity.
• Avoid slumping or leaning forward unless climbing a steep hill or pushing into a stiff wind

 LOW BACK

• Pull your lower stomach muscles in with the posterior pelvic tilt motion
• Decrease the arch in your back with the pelvic tilt

 HIPS

• Keep hips level right and level by keeping strong gluteal muscles
• The hip alignment controls the foot position in the swing phase, so practice keeping your hip/knee/foot in a straight line in the swing phase

 KNEES

• Keep knees in line with the 2^nd toe on same side of leg
• Avoid letting the knee fall towards midline with fatigue

 FEET/ANKLES

• Heel to toe is correct for jogging.  Land as softly as you can.  Listen to the impact.
• Toe running is for sprinting only not distance running
• Avoid over-pronation by conscious control, better shoes &/or inserts
• Swing phase should have the foot, knee, and hip in a straight line when viewed from the back.  This control comes from the hip muscles.  Practice in front of a mirror.

 BIG TOES

• Roll off all 5 toes evenly and not just off the outer edge.  Focus on rolling off the big toe, especially.