Head- Run with your head up and pointed forward. Don’t look at your feet as this compromises the rest of of your running posture.
The best visualization technique I’ve learned is the “puppet posture.” Picture a string coming out of the top of your head, pulling you upright. You are hanging there and your feet are barely touching the ground. Using this technique, I actually get a sense of floating or flying. It makes running seem even more natural than it already is and keeps me aligned in perfect form.
Eyes- Are facing forward but are darting around every few seconds to watch for cars, pedestrians and obstacles that could injure you on the sidewalk.
Ears- Should always be listening. If you run outside with headphones don’t blast your music. Keep it at a volume low enough to hear cars, sirens, horns and people.
Mouth- Should be relaxed. A good test that tells whether you are running in a relaxed position is jiggly cheeks.
Shoulders- Neutral and not tensed up. Don’t clench or pinch your shoulder blades together or pull them up toward your neck.
Arms- Bent at the elbow making a 90 degree angle resting at your side. They should be loose and relaxed. Not stiff and tucked in your body.
Hands- Slightly cupped and again, relaxed.
Torso- Flexed, moves with the legs and hips. Use your abs to help propel you, give you stabilization and maintain balance.
Hips- Facing forward and flicking left to right with the legs.
Butt- Put some glute in to your runs. Flex your glutes and concentrate on each stride coming first from the butt, then the legs. You can really get a great glute workout running uphill.
Legs- Shorter running strides are better than the long ones. They reduce injuries like muscle pulls and strains. They also save energy during long runs. You don’t want to burn out before crossing the finish line because you are moving your legs inefficiently. However find the balance between the long and short strides. You still want to be running, not shuffling along.
Knees- Slightly flexed to take impact. Sprinters raise their knees more than endurance runners for power.
Feet- Run heel to toe. Not on your tip toes. Your feet should land directly underneath your body.