Running with proper form can also improve our running performance and efficiency.
This can allow our body to run faster, and further with less effort because a higher percentage of the energy we’re exerting is actually going into moving us forward rather than being wasted on unnecessary motion or excessive friction from shuffling our feet against the road.
Running with poor form can increase the risk of running injuries. It places undue stresses on certain bones, joints, muscles, and connective tissues.
Proper running form, on the other hand, optimizes our biomechanics and places the forces and stresses through our joints appropriately, reducing the chance of tissue overload and resultant injury.
Running with poor form can potentially increase the risk of certain running-related injuries, which is why it’s so important for us to know how to improve running form.
Depending on our a variety of factors, such as our overall training, body size, biomechanics, and footwear, bad running form can contribute to the following injuries:
Plantar Fasciitis
Achilles Tendonitis
Medial Tibial Stress Syndrome (Shin Splints)
Runner’s Knee (Patellofemoral Pain Syndrome and other knee pain and injuries
Iliotibial Band Syndrome
Low Back Pain
GOOD RUNNING FORMS TO SUPPORT BETTER RUNS AND AVOID INJURIES
1. BALANCED PELVIS
Your weight should be split evenly between your two hips and legs. Keep your core muscles tight and engaged to promote balance.
Even though each leg swings separately, you want your hips to be level and balanced. When each foot lands, engage your glutes and core to keep your hips level rather than sinking down into the weight-bearing side.
2. UPRIGHT POSTURE
Proper running form hinges upon using good posture because it allows your lungs and diaphragm to expand and breathe as easily as possible.
Keep your upper body upright and your spine neutral.
In other words, you should not be hunched over or leaning backwards while you run. Picture yourself “running tall,” as if there’s a string attached to the top of your head pulling you up towards the sky. A slight forward lean is encouraged.
3. LEGS AND FEET
Lift your legs high enough so your feet aren’t shuffling along and scuffing the road or trail.
Land on your midfoot (or forefoot) rather than your heel. Heel striking puts excessive stress on your shins, which can travel up to your knees, hips, and back, and can increase your risk of injury.
Landing on your heel also inhibits your forward momentum by essentially applying a braking energy to your stride.
Try to land lightly on your feet with a midfoot strike rather than slapping your feet down with each step. You shouldn’t hear your running shoes slamming against the pavement.
4. HEAD AND GAZE
Your head should be in a neutral position, so that your chin and forehead are facing straight ahead rather than up or down.
Your gaze should be straight forward, or slightly forward and down so that you can see the upcoming footing on the road or trail in front of you.
Resist the urge to look down at your feet. This can compress your airway and make it more difficult to breathe deeply.
5. ARM SWING
Many runners don’t focus enough attention on their arms. The arm swing component of running form helps improve your balance, rhythm, power, and speed. In fact, the arms drive the legs. The faster you pump your arms, the faster your legs will move.
Your shoulders should be relaxed and down away from your ears. Your elbows should be bent at about a 90-degree angle. Swing your arms straight forward and back along the side of your torso.
Minimize any motion of your arms across your body.
Your hands should not swing past the midline of your body, so if you picture an invisible fence running down your torso from your chin to your belly button, do not allow your right hand to swing across to the left side of this fence, and vice versa.
6. Relaxed Hands
Your hands should be in a loose, relaxed fist as if trying to keep a butterfly safe inside without crushing it. A tight fist increases tension and can fatigue your muscles over time.
HOW TO IMPROVE YOUR RUNNING FORM INSTANTLY?
Changing your running form can definitely feel quite overwhelming, especially if you’ve been running for months or years.
Start making changes to your running form gradually. Rather than trying to use every running form cue and change everything at once, focus on just one body part or one form tip per run.
EXAMPLES OF PROPER RUNNING FORMS:
Balance: Level pelvis, even hips, level hips, or balanced pelvis.
Posture: Run tall, head to the sky, proud chest, shoulders back, shoulders away from the ears, upright like a soldier, or stand, don’t slouch.
Head: Eyes forward, chin straight ahead, eyes on the horizon, or eyes up (if you tend to look at your feet).
Feet: Light feet, quick steps, light and quick step, don’t shuffle, or prance and glide.
Arms: Don’t cross the fence, swing and drive, forward and back, or powerful pump.
Hands: Hold the butterfly, light and loose, light fist, not tight fist, relaxed hands, or loose fists.
FOCUS ON GOOD RUNNING FORM, TO SUPPORT THE WHOLE BODY, MORE ENERGY, GOOD RUNNING SPEED, AND AVOID INJURIES, AND ENJOY SOME GREAT NICE RUNS!
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