As runners, the topics of discussion usually revolve around miles and minutes, but seldom do we delve into the topic of how to execute proper running form, and the distinction between good and bad running form. Running is similar to other physical activities, in that you can perform it improperly. Therefore, whether you’re a seasoned runner or new to the sport, you could still be utilizing bad running form.
In this article, we will address some typical errors in running form and provide guidance on how to correct them.
First, check-in with your body
Prior to evaluating your running style, it is crucial to evaluate your physical condition. Do you experience lower back pain? Are you sensing tightness in your upper body or dealing with any discomforts or soreness? By acknowledging any discomfort or pain experienced regularly, you can detect bodily issues that may affect your running form, as well as those formed from it.
In case you experience considerable discomfort or rigidity in your upper back, it’s probable that your running posture is not correct, also termed as inadequate posture. After recognizing this, you can examine your everyday behaviors to determine if the incorrect posture results from another mistake you’re making. For several individuals, inferior posture arises due to using a computer, looking at mobile devices, slumping when seated, or poor sitting position in general.
In order to address this issue, it is necessary to modify your running technique and daily routine. Decreasing screen usage, obtaining an ergonomic seat, or consulting with a chiropractor are some potential options. With regards to your running technique, it is important to stretch both before and after runs, activate your core while running, and maintain low shoulders. Additionally, ensure that your upper body remains relaxed, avoiding hunching over or excessive extension of the shoulders. Avoid compensating by expanding your chest and overextending your shoulders, as this will result in additional problems.
Next, become more mindful on your runs
Although it may be tempting to let your mind drift during your runs, staying attuned to your body is crucial. This ensures that you can make adjustments on the spot and enhance your running technique. Practicing mindfulness enables you to identify faults and rectify them, provided you possess the necessary knowledge. The following are the prevalent errors to watch out for when it comes to running form:
Too Long Strides
Stride length or stride frequency is the most prevalent issue in running technique.
The act of extending one’s foot too far in front of their body, referred to as overstriding, is a mistake commonly made by numerous runners.
If you take excessively large steps, you may resemble someone attempting to sprint in the manner of Baywatch.
In even the lightest running, ensure that your stride is brief and your tempo is controlled. To retain the appropriate stride distance, strive for your foot to make contact with the ground directly under your body.
By looking for music that has a tempo of 160, 170, or 180 beats per minute and adjusting your running pace accordingly, you can achieve an optimal stride rate.
Although you can begin at 160, the ideal and cost-effective method to perform a low-impact run involves taking 170-180 strides per minute.
Bear in mind that overstepping can result in injuries and reduce running efficiency.
Hunching over or slouching
Leaning excessively forward or jutting your head forward is a possible consequence. While running, envision a string tugging at the crown of your head, lifting you towards the sky. Your aim should be to maintain a straight posture from head to toe, without any strain or rigidity in any part of your body.
Shoulder tension
An increase in speed can also result in shoulder tension.
While lightweight running rarely presents this issue, some runners may experience it at a faster pace. Tight shoulders can lead to unnecessary stress on the body.
Uncontrolled arms
Although the majority of individuals are likely to find their most efficient arm swing, mistakes related to arm movement are fairly prevalent.
The pace’s increasing momentum presents difficulties related to your hand movements. The excessive rotation of your upper and middle body results from your hands opening sideways. However, a gentle circular motion can be beneficial in terms of bringing relaxation to your running and does not cause any harm.
Carrying your phone and water bottle while running could result in poor running technique. The uneven weight distribution and altered arm movement may impact your leg movement and ultimately affect your stride, causing additional strain on your muscles.
Having something in your hands requires the utilization of various body parts in ways that deviate from the norm.
This article discusses the optimal phone holder for running as well as suitable places to store a phone during a run, allowing for unrestricted hand movement.
The hands ought to be near the body and move in a relatively straight direction.
When engaging in running that is both swift and nimble, it is ideal for the hands to be positioned at a 90-degree angle.
Raising or extending your arms excessively can lead to needless exertion in your upper torso. Avoid fully extending your hands both behind and in front of you.
It doesn’t matter if there is some movement across your chest, as long as you keep your shoulders relaxed and swing your arms.
Running on your toes or heel striking
Another common error in running technique is the tendency to land on the heel, which leads to a slower stride rate.
A heel strike occurs when the foot lands beyond the center of gravity and touches the ground.
The ideal method for most runners would be a slight heel strike since it’s uncomplicated to acquire and consistent. Nevertheless, because each runner is unique, determining which foot strike pattern is superior is difficult. Furthermore, altering existing patterns may create additional difficulties instead of resolving them.
By concentrating on correct posture and aiming for a faster pace or tempo, the incidence of overstriding and excessive heel striking will diminish on its own.
Upper Body Rotation
Having the appropriate upper body position is a crucial aspect of proper running form.
There shouldn’t be a sideways movement, and all energy should go to move forward movement.
Maintain an upright posture. To achieve good posture, maintain a high stride frequency and land on the ground with a gentle heel strike.
For runners, performing a mix of static and dynamic movements for the core is beneficial. It is important to keep the middle and upper body tense enough to uphold proper posture.
Finally, film yourself and/or seek out an expert
The best way to assess your running form by yourself is to film yourself running and then review the recording in slow motion. Seeing still shots of yourself makes it easier to recognize mistakes and modify your form. Maybe your head is jutting forward, your arms are swinging too much, or your shoulders are raised too high. If you aren’t a seasoned runner, though, we recommend finding a running expert to assess your form in person. This could be a running coach, physical therapist, or personal trainer. They can provide a professional, outside opinion, and help you make adjustments as needed.
