Is form important for running?
Efficient running technique enables you to run faster with less difficulty and reduces the risk of injury. However, numerous novice and seasoned runners start pursuing significant objectives, but end up being incapacitated by injuries possibly due to their running style.
This applies directly to me as I have a minor inward curvature in my right foot that alters my running technique throughout my body in a chain reaction.
Repeated movement has gradually caused a series of running-related injuries, leaving me unable to participate. To recover, I plan to dedicate the remainder of the year to rest, as well as engaging in exercises aimed at improving my running technique.
Is there a proper way to run?
Each individual has their own manner of running, also known as their running gait. Due to the distinctiveness of our bodies, our movements will differ. It is unrealistic to expect everyone to have the same running style as Shalane Flanagan.
It’s likely that you can recognize your friend from the way they run, even if they are hundreds of yards away.
The objective of a runner’s technique is not to have uniform movement. It is aimed at attaining appropriate running mechanics to promote optimum energy efficiency of body movement.
So, what is the correct way of running?
Running correctly involves maintaining proper form.
- your head is over your shoulders,
- shoulders are over your hips,
- hips are over mid-foot,
- feet are landing under your bent knee (slightly ahead of your center of gravity),
- arms are bent at 90-degrees, relaxed, and swinging near your sides,
- and fingers are lightly placed together like you’re holding one potato chip between your index finger and thumb.
Your cadence is 170-180, making your steps both rapid and gentle. Your stance is erect yet serene, featuring a subtle inclination forward. As renowned running mentor David Roche aptly remarks, “you’ll resemble a stunning and magnificent ostrich.”
How do you land when running?
When running, it is important to have a foot strike that lands a little in front of the runner’s core, or center of gravity. By landing this way, the body can avoid excessive braking and keep moving forward.
Running with an over-stride, where the feet land too far in front, is an ineffective running technique as it causes unnecessary braking with each stride.
Common Running Form Mistakes
- Mistake #1: Heel striking. Your feet shouldn’t lead heel-first in front of your hips, since this will require more effort to push off the ground. Instead, you want to land mid-foot.
- Mistake #2: Tip-toeing. Tip-toeing is when you land on your toes. This also makes it more difficult to push off the ground.
- Mistake #3: Overstriding. The bigger the stride, the faster the runner, right? Nope. Trying to lengthen your stride unnaturally is a surefire way to getting injured. Aim for shorter, faster strides.
- Mistake #4: Slow cadence. You want your feet to hit the ground 180 times per minute (count your steps for 15 seconds, then multiply by 4). The slower your cadence, the longer your feet are on the ground, and the more energy it takes to lift them up.
- Mistake #5: Stiff upper body. It may sound contradictory to run strong yet loose, but that’s the goal. Ensure your shoulders are dropped away from your ears, and your arms are swinging freely by your side.
- Mistake #6: Crazy arms. Just be careful those arms aren’t swinging excessively. They should move in a smooth, controlled motion.
- Mistake #7: Hunching over. Leaning too far forward. Running coach Ryan Lange notes more runners are getting injured due to wearing headphones which causes runners to alter their posture. He advises wearing Bluetooth headphones.
- Mistake #8: Pounding of the feet. Running light is more efficient and less impactful on the body.
Should you change your running form?
Running coach Bobby Holcombe advises that if you are not experiencing any injuries or problems, there is no need to alter your running technique as doing so could potentially lead to injury.
According to Holcombe, runners may sometimes observe videos of themselves or other runners while running and feel the need to alter their stride. However, since everyone has their unique stride and foot strike, they should avoid making any immediate changes.
Instead, concentrate on performing uncomplicated workouts that will assist you in gradually enhancing your stance and increasing your running efficiency.
How to Fix Running Form
In case you feel that your recurring injuries or a sense of imbalance require you to improve your running form, or if you simply wish to move more efficiently, the following tips on running form can help you attain proper technique.
Step 1: Do a gait analysis.
To help regain my stride after suffering a hamstring injury, I had a physical therapist or running coach record me running from various perspectives and assess my gait. This allowed me to identify any imbalances that needed to be corrected and was a valuable practice.
If you choose to record a video of yourself, it is probable that you do not have the expertise to recognize and correct subtle imperfections unless they are obvious.
Once you determine what repairs are required, you may proceed to the second stage.
Step 2: Focus on one area at a time.
According to Clayton, it is recommended that you choose one area of focus for each session if you plan to address multiple issues with your form and then consolidate them all.
Annie Gibbons, a functional trainer, instructs her runners to run half a mile on the track while focusing on correcting their running form. They are then to jog the next half-mile with less emphasis on correction. This method allows runners to sense the change in their form through repetition. Gibbons advises continuing this drill until the correct form feels more natural, and the muscles in the body adapt to the new technique.
Step 3: Do exercises to target the imbalances in your gait.
Running coach Carina Heilner and certified personal trainer Dianne Weisman have recommended exercises that, along with my own personal experience, have been effective in improving running form; there are also many other exercises and variations available to achieve this goal.
These three key areas are essential for ensuring proper running form.
Heilner and Weisman state that in order to prevent overuse injuries, it is important to establish a stable platform by stabilizing the pelvis. This can be achieved through deliberate exercises that retrain the muscles and activate both the transverse abdominals and glutes simultaneously. Your pelvis acts as the steering wheel for your body in this process.
The MYRTL routine is something I really enjoy because it enhances the range of motion which is more beneficial for runners compared to flexibility. This enables the body to take longer strides.
According to Heilner, proper activation of muscles results in the promotion of elasticity of fascia, the tissue connecting our skin and muscles. This elasticity facilitates smooth movement of tendons and muscles, encouraging a fluid motion.
5 Steps for Better Running
Step #1:
To what direction is your energy being directed while running?
Is your movement characterized by bouncing vertically or pushing forward? Excessive vertical bouncing and insufficient forward movement can lead to greater impact forces on the ground and strain on your pelvic floor. The pelvic floor is particularly sensitive to high-impact activities, especially within the first six months to a year after giving birth.
If the forward force is increased, both the speed and the required muscle strength for push off will increase, resulting in more work for your glutes (buttocks).
If you run at a slow pace, you may develop prominent calves and quadriceps, but fast running engages the gluteal muscles better. The objective is to activate the glutes more because they safeguard the lower back and pelvic floor against injuries.
Listening to your feet is an excellent method to determine if you are employing vertical or horizontal force while running. Is your impact heavy and loud on the ground, or are you light and quiet like a stealthy predator such as a tiger or ninja, or maybe even a blend of both? Even superior!
Do you experience a sensation of weightiness or a sensation of lightness?
To combat a feeling of heaviness, increase your pace and adopt a regime of alternating fast running with walking, commonly referred to as intervals. I find it preferable for a runner to perform 1 minute of exceptional running followed by 2 minutes of walking repeated for a duration of 30 minutes, rather than exercising at a slow, lethargic pace for the same amount of time.
Starting with smaller and shorter hills, pushing with your glutes will help build core and glute strength.
Points related to technique:
The chin is slightly tucked and the neck elongated, while the ribs are lowered and there is a slight forward inclination. The arms play a role in moving the body forward.
Teaching proper running form is enhanced by the natural inclination to lean forward when running up a hill.
It’s important to avoid pushing yourself too hard (avoid running up 10 hills in one go, start with 2 or 3 and assess how your body responds the following day). In addition, until you can run for 30 minutes using a 1-minute on, 2-minute off interval, I wouldn’t suggest hill running.
Reduced pressure on the knee, which is a frequent source of complaint among females, can also be achieved through a forward tilt.
Step #2:
Does your chin lead the path? When you have forward head posture, it reduces core activation. Achieving proper head positioning promotes the alignment of your whole body, leading to your abs and glutes working effectively while running.
As you run, make sure to regularly assess your head position and make necessary adjustments. Intentionally tuck your chin and elongate your neck to correctly align your body. Stay prepared to correct any slouching of your shoulders, tightening of your upper abs, or tucking of your rear end. Notice the correlation between tucking your chin and standing taller with the activation of your lower abs. Majority of individuals can feel their lower abs engage better when bringing their head back into proper alignment with their body.
Avoid excessive effort. I am not referring to standing at attention like a soldier. I don’t want you to strain your back. The correct posture involves drawing your chin in and elongating your spine with a slight forward lean, without over-arching your back. If you experience fatigue or discomfort in your back muscles, you are overdoing it with this stance.
A fantastic workout to strengthen the muscles responsible for aligning your head is the chin tuck exercise.
Step #3:
Making strides that are too big may lead to significant problems such as hamstrings strains and prolapse since you’re extending too much. Additionally, it may amplify the force of impact on your heel which could result in excessive stress on the joints.
Although not all forms of heel striking are bad, if you wish to reduce the strain on your joints and intensify the exercise on your muscles, evade overreaching with your foot. Instead, focus on propelling off with your glutes (buttock muscles). (Note: if you have a labral tear, be cautious of pushing too hard as this can wrench your femur anteriorly within the joint if your hip muscular system is not strong enough to maintain proper alignment.)
If you tend to pull yourself forward more than pushing off with your feet, it will result in your buttocks rounding under. This will prevent your gluteal muscles from performing their job during your running, and instead, your quadriceps and calves will have to overwork.
Another helpful technique is to reduce the length of your steps and increase the frequency of your strides.
Before going for a run, attempt split stance lunges to release tension in your hip flexors and engage your glutes if you are struggling to extend your leg behind you and sensing that it is all originating from your back.
Step #4:
The act of respiration while running.
Frequently, women complain after giving birth that they are unable to breathe deeply. The body adjusts during pregnancy, causing the back muscles to become tense from excessive use and pushing the diaphragm upwards into the chest to create space. As a result, your ability to breathe deeply is significantly reduced. To correct this issue after giving birth, it is imperative that you take certain measures. Failing to do so may result in running with your shoulders hunched up and breathing through your neck rather than your diaphragm.
It is a common issue if you are experiencing difficulty breathing as you did before, but it is a fixable problem.
Step #5:
Maximizing the utilization of your arms.
Are your arms simply an accessory during your run, or do they contribute to your forward movement? Improving your arm swing and engaging your midback muscles also activates your core, allowing you to transition from relying solely on your calves and quads to also utilizing your abs and glutes. It’s amazing!
To improve your running speed and prevent injuries, it is advisable to keep your elbows close to your body instead of flapping them. When your arms are tucked in, your core and glutes are engaged, and your running form resembles a proper runner’s posture. Minimize the risk of damage and injury by practicing a chin tuck and a slight forward lean, and you’ll fly through your runs effortlessly.
