Every time I watch a race, I am amazed by the graceful movements of the front runners. Their feet seem to glide on the ground, effortlessly covering great distances with each stride. It might inspire you to imitate their technique on your next run, but it’s not advisable. Trying to change your natural running form, such as landing on the front or midfoot, reducing ground contact, or altering stride length, can cause harm and reduce your efficiency.
It is crucial to customize your running style to suit your needs. The first step is to adhere to correct posture instructions, which are commonly approved by coaches, researchers, and medical practitioners. Their effectiveness lies in their simplicity: they are easy to execute accurately and could improve your form without modifying it.
Naturally, there is a condition attached. As with the majority of Americans, you most likely spend your days sitting at a desk, hunching over a computer screen, which has negative effects on your posture, hip and shoulder mobility. Therefore, to fully utilize form cues, it is imperative to cultivate strength and flexibility as it aids in correcting the limitations brought about by your daily routine. In my book, Your Best Stride, I elaborate more on this. In this article, I have selected the most beneficial cues utilized by professionals and their coaches to enhance your running performance.
PROPER RUNNING TECHNIQUE: TOP NINE TIPS
1. AVOID OVER-STRIDING
The relative position of the point of contact with the ground in relation to the rest of your body plays a significant part in determining the magnitude of the impact and braking forces, regardless of whether you land on your heel or forefoot.
To determine over-striding, it is a useful guideline to observe the position of the knee and ankle upon the first contact. It is best if the knee is vertically flexed above the ankle during this initial contact. If the runner is over-striding, the knee will be positioned behind the ankle.
The above patterns of over-striding can occur due to multiple factors, particularly due to improper posture and running at a cadence (stride frequency) that is too slow for the required speed.
Experiment with a 5% increment in your running cadence (stride frequency) and notice the positive effect it has on lessening your over-stride. As a result, your feet will feel lighter due to a decrease in contact time.
Utilizing a simple digital metronome can effectively aid in attaining and sustaining a heightened running pace.
2. RELAX YOUR SHOULDERS
When you experience tightness in your neck, shoulders, or upper back, it can impede the movement of your arms. Since your arms are responsible for maintaining balance, keeping a rhythm, and providing strength while you run, this can negatively affect your performance.
Similar to the legs, when you increase your speed, the amplitude of your arm movement should also increase. In contrast, if you are running at a slower pace, you should make smaller but still dynamic movements with your arms, beginning from your shoulder. The motion sequence remains the same, only the magnitude of the movements varies.
It may require some practice, but when you start to feel tired, continue moving your arms since doing so assists in maintaining a consistent pace for your legs.
3. STRENGTHEN YOUR GLUTES & CORE
Your core strength and ability to activate your gluteal muscles are crucial factors in determining your performance level and injury prevention, irrespective of how much effort you put into enhancing your running form. These two pivotal muscle clusters are responsible for providing immense stability around the lower trunk, pelvis and hips.
Knee, hip, and back injuries as well as running-related issues with the lower leg, calf, and Achilles can be caused directly by weaknesses and imbalances in these areas.
To enhance your running performance and avoid injuries in the long run, it’s essential to integrate frequent strength and stability workouts into your weekly schedule. These key factors can significantly benefit your overall running experience.
4. DON’T BOUNCE OR ROTATE EXCESSIVELY
The act of running involves moving forward along a straight path, characterized by a linear motion. Despite the fact that various joints and segments may require rotational movement for optimal function, excessive rotation that causes the body to sway from side to side is not desirable and impedes progress. Such motion requires energy to stabilize, resulting in inefficiency.
In a similar manner, channel your energy towards moving forward instead of upward. A slow cadence and over-extension (as explained above) can lead to too much upward movement or bouncing during each stride.
If a person is running a marathon, a small increase of one inch in the bounce of each step may not seem significant, however, it actually adds up to covering an extra mile’s worth of distance throughout the entire marathon. This extra effort is a waste.
The exact numbers may differ based on the length of your stride, but you understand the general idea.
5. CONTROL YOUR BREATHING
To achieve optimal running technique, your breathing pattern must synchronize with your body’s overall rhythm. The ratios of inhaling and exhaling will naturally differ depending on the level of physical activity. Proper breathing technique is crucial for running and should be practiced to maintain composure during race day, despite focusing on other aspects.
6. RUN TALL
Maintaining good posture while running is crucial for efficient form. The way you hold yourself when sitting at a desk, driving a car, or lounging on the sofa can impact your running posture.
Most of us spend too much of the day sitting down, shoulders rounded forwards and hips flexed. Through sustaining this type of position, we get short, tight hip-flexors and other anterior muscles and weak, under-active glutes and other posterior muscles. On a track nestled in the mountains of eastern California, I watched coach Andrew Kastor conduct a morning speed workout for the Mammoth Track Club. As the intervals took their toll, Kastor implored each athlete to “Run tall!” If there is one cue that stands above all, this is it.
To run tall, you should strive for an upright and balanced posture. This involves initiating from the hips by tucking in the buttocks, rotating the hips back, straightening the spine, and elevating the chest. Keep your shoulders pulled back and down. Your head should align with a straight spine and neck. Visualize a string attached to your head lifting you up and leading you forward gently.
7. KEEP YOUR ELBOWS BACK
Abby Douek, a physical therapist, instructs runners to touch their waistband on every stride to ensure that their arm moves back and opens up behind their body.
In addition, it signals the legs to move in a backward direction, which is crucial during the latter part of a run or race, when you typically experience a decrease in power. Moving your elbows backward also repositions your balance to an upright and forward stance, causing your feet to land closer to your body and push backward, resulting in forward propulsion.
Maintaining this arm position is crucial as it guarantees that your motion and force move only in a back-and-forth trajectory. In case your arms are restricted to the front, there is a high probability that they will sway across your core, leading to a misdirection of movement and energy loss due to movements that are sideways and rotational.
8. RUN SOFT AND QUIET
Scientific evidence supports this cue: According to a 2011 research conducted by the Motion Analysis Laboratory at the University of Delaware, runners who were instructed to run in a gentle and noiseless manner were successful in cutting down their foot impact which lessened the pressure exerted on their bones, muscles, and joints. After undergoing the training for eight sessions, the subjects remained capable of adhering to the change for a minimum of one month.
I have observed what other coaches are also noting: runners can improve their running efficiency by striving to reduce noise. Coach Bobby McGee advises runners not to force their strides and to imagine running on a fragile surface. According to him, a runner’s progress can be traced by their quietened footfalls which make it difficult for him to identify them in a group.
9. DO 10-SECOND STRIDERS
Initially, it might seem illogical, but when fatigue sets in, it is not the appropriate time to decelerate. According to Douek, long-distance runners may assume that this is necessary to increase their mileage, but instead of slowing down, they should accelerate slightly for brief 10-second intervals every five to seven minutes. It is not required to sprint, merely increase the tempo and pace marginally. This promotes the usage of different muscle sets, making running less strenuous and more effortless. Thereafter, an emphasis should be placed on maintaining that form as one resumes their slower, lengthier running speed.
