Couch to 5K Week 7 tip: Improve your running form

This week's workout: Walk 1 min/Run 9 mins for 30 minutes

Here are some tips to help you improve your running form.

Better form will help you use less energy and breathe more efficiently.

Look ahead

Your eyes should be focused about 10 to 20 feet ahead of you. Try to avoid looking down in front of you as that will cause your posture to slouch.

Land midfoot

Practice landing midfoot as you run. Landing on your toes will cause your calves to tighten. Try to avoid overreaching with each stride. Shorten your stride a bit and attempt to land midfoot.

Relax your hands

Cup your hands lightly as if you were holding a roll of quarters or like you're picking up a potato chip with your two fingers. Avoid clenching your fists.

Check your posture

Keep your posture straight and erect. Head up, back straight, and shoulders level. If you start to slouch, arching your chest out will help you to stand taller.

Relax your shoulders

Try to avoid hunching over. This tightens the chest and makes it harder to breathe. Keeping your chin level with the ground will help.

Focus on arm swing

Your arm swing should start from the shoulder. Arm swing should be back and forth, not across your body. Imagine a vertical line splitting your body in half. Try to keep your hands from crossing that line.

Don't bounce

Too much up and down movement is wasted energy and taxing on the lower body. Keeping your stride quick and compact will limit your vertical movement.