Running Form Basics
It is easy to create bad form habits when running that lead to inefficient results or unwanted injuries. Furthermore, it is not only beginners having these challenges as experienced runners can forget the key basics as well. Here are some my crucial ingredients of good running form to keep in mind on your next run:
1. Posture: It is important to keep the back straight and stand tall while running. Slouching can make it harder to breathe which increases fatigue faster. Instead, keep your shoulders relaxed, chest out, core engaged, and head upright for optimal results.
2. Arm Swing: Arms should continue to pump around a 90-degree angle to help keep momentum going throughout the rest of the body. Additionally, keeping a straight motion and not crossing over the chest is important to conserve energy. I find it helpful to shake out my arms and pump them faster than my legs during tough spots in a race.
3. Eyes Up: I use to struggle with looking at my feet while running. Looking 10-20 feet ahead helps with body alignment and leads the body into a more natural forward motion. Additionally, visualizing what is in front of you maintains awareness of your surroundings and any obstacles that might be on the path.
4. Breathing: Controlled breathing is important to effortlessly deliver oxygen throughout the muscles being used. Improper breathing techniques can increase the likelihood of cramps/side stitches, worsen energy levels, and reduce performance. Furthermore, some runners follow a breathing pattern, go off their own natural stride, or take deep breaths to keep an even rhythmic sequence.
To learn more about breathing patterns, click here!
5. Foot Strike: Where your foot lands has a significant impact on running efficiency and injury risk. Over-striding is an inefficient process that wastes energy, increases injuries, and overworks the muscles. Ideally, your feet should land under your hips not out in front of you. Additionally, the way the foot lands is important. Most runners have a heel strike or a mid-foot strike. It is more desirable to attain a mid-foot strike because impact is evenly shared across the foot. The reduced stress of the strike helps create a seamless efficient stride.
More on this topic here!
How to Check and Improve Yourself
Capture: The best way I have improved my form is by seeing the problems firsthand. So, be sure to take photos and videos of yourself running to see where inefficiencies may arise!
Stretch: Before running engage yourself in some drills to loosen the body. When warmed up the body can ease into the desired form, rather than abruptly starting. These exercises can include high knees, butt kicks, cherry picker skips, and arm circles.
Strengthen: Similarly, strengthening the active muscles being utilized will improve running form. A lot of runners participate in cross training exercises on top of running. By incorporating planks, pushups, and lunges a couple times a week you will start to notice the relief and ease in your form.
Final Thoughts
Running efficiently is giving yourself longevity in the sport. Being observant will prevent injuries, reduce fatigue, and make your runs smoother. Overall, making these small adjustments will make running more enjoyable and keep you on the pavement longer!
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