Improving your running form can help you run faster, more efficiently, and with less stress on your body and reduced injury risk. Follow these tips to work on perfecting your running form.

改善你的跑步姿势有助你跑得更快、更高效；同时能减少身体承受的压力、降低受伤风险。参考以下建议，可以改善你的跑姿。

1.Look Ahead（注视前方）

Dont stare at your feet. Not only is this proper running form, but its also a safer way to run because you can see whats coming and avoid falling.

不要盯着自己的脚看！这不单止是正确的跑步姿势，同时能确保你跑步时候的安全——这能让你注意到往来的行人或车辆，以及避免摔倒。

 2.Land Midfoot（脚步中段着地）

Dont be a toe runner or a heel-striker. If you land on your toes, your calves will get tight or fatigue quickly and you may develop shin pain. Landing on your heels means you have overstrided and youre braking, which wastes energy and may cause injury. Try to land on the middle of your foot, and then roll through to the front of your toes.

避免用脚趾着地或者脚后跟着地。脚趾着地会让你小腿很快感到紧绷和疲劳，并造成胫骨疼痛。脚跟先着地意味着你的步伐过大，会加快消耗体力，甚至有可能受伤。可尝试用脚中部着地，再慢慢过渡到脚趾前面的跑步方式。

 3.Keep your feet pointed straight ahead.（保持脚直线向前）

Make sure your toes are pointed in the direction you want to go. Running with your feet pointed in or out could lead to running injuries.
 确保你的脚趾朝着前进方向。跑步时脚呈内八字或外八字都有可能造成受伤。

4.Keep hands at your waist.（双手保持在腰部周围）

Try to keep your hands at waist level, right about where they might lightly brush your hip. Your arms should be at a 90 degree angle. Some beginners have a tendency to hold their hands way up by their chest, especially as they get tired. You may actually get even more tired by holding your arms that way and youll start to feel tightness and tension in your shoulders and neck.

跑步时尽量把双手保持在腰部的高度，也就是刚刚划过髋部的位置。双臂肘关节要保持90度。一些初学跑步者往往很容易把双手摆至胸部，特别是在跑累的时候。然而，双臂抬太高会更容易感到疲劳，你的肩膀和颈部也会开始感到紧绷。

5.Relax your hands.（放松双手）

As you run, keep your arms and hands as relaxed as possible. You can gently cup your hands, as if you are holding an egg and you dont want to break it. Dont clench your fists because it can lead to tightness in your arms, shoulders, and neck.
 跑步时，尽量保持双臂和双手放松。你可以轻轻握拳，就像双手轻握着一个鸡蛋又不把它弄破的样子。不要紧握拳头，这样会导致你的双臂、肩膀以及颈部的肌肉紧张。

6.Check your posture.（检查你的姿势）

Keep your posture straight and erect. Your head should be up, your back straight, and shoulders level. Keep your shoulders under your ears and maintain a neutral pelvis. Check your posture once in a while. When youre tired at the end of your run, its common to slump over a little, which can lead to neck, shoulder, and lower-back pain. When you feel yourself slouching, poke your chest out.

保持挺胸抬头的姿势。头抬起、背挺直以及肩膀放平。你的肩膀应该保持在耳朵下方，盘骨保持正中。跑步过程中可以偶尔检查一下自己的姿势。在跑步快结束的时候，身体劳累就容易有点弯腰驼背，但这有可能造成颈部、肩膀和后背疼痛。当你感觉到自己低头垂肩，请挺胸调整姿势。

7.Relax your shoulders, too.（肩膀也需放松）

Your shoulders should be relaxed and square or facing forward, not hunched over. Rounding the shoulders too far forward tends to tighten the chest and restrict breathing.

你的肩膀应该保持放松、朝前打开的状态，而不是含胸驼背。肩膀向前蜷缩的幅度太大容易造成胸部收紧和呼吸不畅。

8.Rotate arms from the shoulder.（用肩关节来摆动手臂）

Your arms should swing back and forth from your shoulder joint, not your elbow joint. Think of your arm as a pendulum, swinging back and forth at your shoulder. Drive your elbow backwards and then let it swing back toward you. Your hand should be almost grazing your hip as your arm comes back in front of you.

你的手臂应该从肩膀关节处前后摆动，而不是从肘关节开始。把手臂想象成钟摆，以肩膀为中心来回摆动；让肘部向后摆动之后再往前摆动。当双臂从后面往前摆时，双手应该刚好从髋部上方位置划过。

9.Dont bounce.（勿弹跳）

Try to keep your stride low to the ground and focus on quick stride turnover. Too much up-and-down movement is wasted energy and can be hard on your lower body. Take short, light steps, as if youre stepping on hot coals. The higher you lift yourself off the ground, the greater the shock you have to absorb when landing and the faster your legs will fatigue.

尽量保持步伐贴近地面，步幅短快。过度的上下动作会让你耗费更多体力，并造成下肢负担过重。保持步伐短促、轻盈，就像你踩在烧红的煤炭上一样。当你双脚抬得离地面越高，落地时就要承受越大的震动，这会加快双腿的疲劳感。

10.Keep your arms at your side.（保持双臂在侧面）
 Avoid side-to-side arm swinging. If your arms cross over your chest, youre more likely to slouch, which means youre not breathing efficiently.  Inefficient or shallow breathing can also lead to side stitches, or cramps in your abdominal area.Imagine a vertical line splitting your body in half -- your hands should not cross it.

避免双臂两边摆动。如果你的双臂在胸前交叉摆动，这样你会更容易含胸驼背，也不利于有效呼吸。呼吸不足或浅呼吸都会导致岔气，或腹部痉挛。想象你的身体中间有一条直线，你的双手不应该越线摆动。

循证来源：广东疾控，Tips for Proper Running Form（正确的跑姿），2016-09-06