Running form – Why is it important?
Enhancing your running form by acquiring more knowledge and training can bring immense benefits. It fosters improved motor patterning and muscle recruitment, leading to augmented running efficiency and decreased possibilities of exhaustion, especially during frequent and prolonged runs, by mitigating overuse injuries.
It’s rare to find circumstances where altering your running technique is necessary. Due to varying body structures and other factors, each person’s running style should differ.
You may wonder why I should take part in a running form workshop.
Acquiring knowledge on correct running form and engaging in multiple running exercises and strategies can help you comprehend the elements that contribute to good form. While you may not necessarily alter your approach, you can learn and apply appropriate modifications to enhance your running form and endurance.
Three key concepts of good running form:
- Body position/posture
- Foot strike position
- Cadence
Good body position, foot strike position, and cadence are interrelated concepts. Developing good body position improves the likelihood of also developing proper foot strike position and cadence.
Body position and posture
Drills for running serve as an excellent means to acquire knowledge and improve basic muscle activation, as well as cultivate proper running form. These drills facilitate an understanding of one’s running style and how the body and limbs are functioning during the run. Additionally, with progression, these drills promote healthy body posturing, coordination, and the development of strength and power.
As you continue to learn and perform specialized exercises over time, you will become more aware of your running style and any imbalances that may arise as you tire.
Good foot strike position
Achieving an effective foot strike position involves striking the ground in relation to your body’s center of mass (COM). It is important to land directly underneath your body, regardless of whether you strike with your heel, midfoot or forefoot. Overstriding, or landing in front of your COM, is a common error that generates braking forces, reduces speed, and amplifies joint pressure, causing greater risk of injury. Overstriding can also be indicated by a noisy foot strike, although this may be related to other problems as well.
Running cadence
The optimal cadence varies among individuals and largely depends on their limb length, however, several other factors can also influence it. Regardless of the running pace, a reasonably consistent cadence should be maintained. The only variable that should change is stride length, which will be shorter for slower runs and longer for faster runs, given that the same cadence is preserved. Runners often make the mistake of retaining stride length while decreasing cadence as they tire, which raises the risk of overstriding and injury.
In general, running at a fast pace results in better running form compared to running at a slow pace. However, this does not suggest that slower runners necessarily have inferior running form. It merely means that your running technique is probably at its peak when running at tempo pace (around the speed you would run in a 10km race) rather than when running at an easy or long run pace, considering your current abilities. Slower running also prolongs ground reaction time and reduces the capacity to produce power from tendon tension, such as the Achilles. That’s why running faster can sometimes be more effective when recovering from an injury, with caution applied about the amount of pressure.
Running form and fatique
As fatigue sets in, the quality of one’s running form tends to deteriorate. It is advantageous to understand one’s own form and recognize the faults that may arise with tiredness, as this allows for the identification and sensation of running improperly. Additionally, utilizing straightforward cues while running can aid in mitigating these faults. By educating oneself on running form and engaging in drills, an individual can discover which exercises work best for them and develop cues to uphold their optimal running form.
Everyone is different
Numerous ideas have been put forth regarding the “perfect” way to run and what constitutes an “ideal running form,” but ultimately, there is no single approach that will be suitable for everyone. It is crucial to confer with qualified specialists who possess expertise in running biomechanics and have the ability to identify structural problems that could impede particular movements. The intraining Running Form Workshops are led by podiatrists who are also runners and have extensive experience in addressing running-related injuries and coaching proper running form.
Attending the intraining Running Form Workshop will enhance your grasp of the three fundamental principles of proper running form and equip you with particular running exercises. These exercises will enable you to comprehend your own form and form errors, and enhance your ability to modify your form while running for a more effective and satisfying running experience.
Throughout the year, the coaching and clinical team offer running form workshops that are beneficial for enhancing your running technique.
Why You Need a Strong Core for Running
It is likely that you are familiar with the idea that developing core strength can be advantageous for running. Broadly speaking, having a strong core has the capacity to enhance both your speed and posture. Given that your extremities are all linked to the core, their strength is interdependent upon the strength of your midsection. Consequently, having a sturdy core serves as a reliable base for building strength throughout the rest of your body.
A major advantage of having a strong core for runners is improved stabilization in the upper body. The chest, back, abs, and obliques make up the core muscles responsible for maintaining an upright posture while running and minimizing any swaying motion when swinging the arms and legs. Strengthening the core helps the pelvis, hips, and lower back coordinate better, resulting in less energy expenditure. Additionally, a strong core significantly enhances balance, enabling faster recovery from minor and major missteps.
Developing core strength is crucial for long-distance runners. As exhaustion sets in during the later stages of a race or run, your form can be compromised, hindering your speed and increasing the risk of injury. With strong core muscles, you can maintain proper posture, alleviating the discomfort associated with poor posture during extended periods.
Every runner should attempt these four uncomplicated bodyweight exercises to enhance their core strength! You may perform a few sets of these exercises before or after your runs, or combine them into a dedicated weekly workout for your core.
Planks (targets all core muscles)
For runners, planks are an excellent exercise as they highlight the connection between the core and limbs. Planks help to build and strengthen various muscles such as the abs, erector spinae, chest, shoulders, quads, and hamstrings. When you are able to maintain the position with a flat back and tucked pelvis, you can challenge yourself by increasing the hold time to 30 seconds to 1 minute.
Hollow Rocks (targets abs, especially lower abs)
When viewed from the outside, this conventional gymnastics maneuver appears to be a simple and comical swaying motion. However, when attempted oneself, one realizes that it is exceedingly challenging yet highly efficient.
Commence by lying on your back with your arms and legs stretched out. Elevate your arms and legs from the surface, and endeavor to bend your spine to form a seamless “bow” contour with your entire physique. This is the fundamental posture of the “hollow body.” Subsequently, initiate a back-and-forth movement to transform it into a “hollow rock” workout!
At first, you may find it difficult to perform rocking movements due to a flat area in your lower back. To overcome this, it is essential to activate your lower abs in order to create a rounded shape in the lumbar arch. One way to practice this is by performing hollow rocks for two-minute intervals and focusing on engaging the lower abs and rounding out the lower back. If you find this too difficult initially, you can begin with a modified version where you roll back and forth while hugging your knees to your chest.
Superman (targets back, especially erector spinae)
back muscles are targeted in this uncomplicated workout, highlighting the correlation between the strength of your back and the extension of your limbs.
The exercise known as “Superman” can be defined as the inverse of the “hollow rocks” exercise.
Assume a prone position on the floor and stretch out your arms and legs completely. Use your core and back muscles to raise your head, arms, and legs off the ground and hold them suspended. With growing strength, you can gradually increase the gap between your limbs and the floor. While practicing Supermans, strive to improve the duration of the hold and the height to which you raise your arms and legs. As an alternative, raise one arm and the opposing leg first, then alternate and elevate the others.
Windshield wipers (targets the obliques)
Focusing on the obliques is the objective of this workout, as this muscle group is crucial for maintaining stability during running. Strengthening the obliques will reduce unnecessary twisting and swaying of the torso while running.
Assume a supine position and elevate your legs, forming an L-shape with your torso. Next, maintain contact with the floor using your back and move your legs in a motion resembling a windshield wiper by lowering them to the right, bringing them back up to the center, and then lowering them to the left.
In no time, you will observe improved stability, increased strength, and enhanced effectiveness while running with the help of these exercises!
