The act of running should be uncomplicated, just like taking one step after the other. Our ability to walk precedes our ability to run, hence it should not be that challenging. Seeing a child run without any shoe on the seashore, there should be no worries regarding their running style.
As we grow older, our lifestyle and footwear decisions hinder the art of graceful movement, leading to a decline in our running technique. It is not until we return to running at a later stage in life or intend to run at a faster pace that we become aware of this issue, or when we experience an injury.
It would be beneficial to devote time to learning proper running technique. This is especially crucial for endurance athletes who cover great distances each month and for triathletes who are already exhausted from swimming and biking. Emphasizing correct form and technique is essential in these cases.
WHAT IS GOOD RUNNING FORM?
There is much debate regarding proper running form, yet one could argue that the most efficient running form – even if it is not visually appealing – is the most advantageous for achieving the fastest result from point A to B.
Although we are all unique individuals, there are certain fundamental principles related to running form that experts widely recognize as beneficial. Therefore, it is important not to disregard our individuality but to remember these guidelines.
WHY IS GOOD RUNNING FORM IMPORTANT?
Having good running form is crucial since it…
HELPS US RUN FASTER AND MORE EFFICIENTLY
Our goal as runners is to enhance our performance by either running faster over the targeted distance or running with reduced effort at the same pace. Enhancing our fitness level is critical to achieving this goal since greater physical fitness makes it less challenging to maintain a given pace. Yet, our running form plays a critical role as well. The more efficiently we run, meaning with less energy wasted on each stride, the slower we will suffer from fatigue, which leads to better endurance, speed, and distance.
REDUCES THE RISK OF INJURY
Injuries are a constant obstacle in endurance sports and the discipline that poses the highest risk for injury in triathlon is running. Unlike swimming and cycling, running involves full weight-bearing and each stride demands absorbing several times our own body weight. Proper running technique can reduce the chances of joint pain and injuries, particularly in vulnerable areas such as knees and hips. Additionally, strength training and a thorough warm up are essential components of avoiding injury during running training.
RUNNING FORM FOR BEGINNERS
For beginners in running, it’s not necessary to get caught up in the minute details of running technique. This may seem counterintuitive in an article about proper running form. However, it’s important to prioritize putting on your running shoes, wearing appropriate layers, and starting your run.
Be careful while you start running from this point. If this is your first time running, your body will require some time to adjust to it, thus take it slowly while increasing the distance and don’t hesitate to rest or take breaks while walking. Every moment spent on your feet is significant to enhance your fitness level.
Before focusing on your form, establish a healthy running routine and experience the joy of running. As runners increase their mileage, they often notice a gradual improvement in their natural form.
When you reach a stage where you wish to examine the specific aspects of your running form, refer to the checklist given below. A useful tip is to remember it mentally and go through it during every run.
- Stay relaxed. A helpful saying is to “relax from the eyebrows down”. Relaxed running sound straightforward, but can be challenging, particularly as fatigue creeps in.
- Control your breathing. Unless you’re running intervals or sustained tempo efforts, most running should be completed at a conversational pace. This typically means being able to ‘nose breath’ as much as possible – and have a conversation with a running buddy. Try to take deep breaths using your diaphragm rather than shallow chest breathing.
- Run tall. An upright running posture can be a challenge, particularly for runners who have tight hips from sitting for long periods. But think about being more upright with a slight forward lean for momentum from the ankles or calves. An imaginary piece of string pulling on the top of your head can be a helpful visualisation technique.
- Arm swing. Having your arms and hands relaxed will help with the necessary upper body rotation you need for running because your arms provide rhythm, balance and power to your stride. Don’t clench your fists, and consider drawing your arms back rather than thrusting them forwards. ‘Swinging/pumping’ your arms can help determine your leg turnover and pace you want to run at. The more energetic the more your pack picks up. Try it.
- Quick cadence. This can be a good cue to prevent overstriding and reduce the risk of injury. Beginner runners might aim for a cadence of 160 foot strikes per minute. As you speed up, as well as your stride length getting longer, your cadence often quickens too.
- Think light and fast. Even if you’re not running at pace, think of each step as being a light tap on the ground and then off again on to the next stride rather than being a weary plod. Another great visualisation tip!
- Don’t worry about foot strike. While you don’t want your feet to land in front of your body, no matter what you read elsewhere, you also shouldn’t get too hung up on a heel, mid-foot or front foot strike. Concentrate on getting the other cues correct and let your foot strike fall naturally.
TIPS TO IMPROVE RUNNING FORM
Tip #1: Eyes Up And Chin Down
To begin running, it’s important to first focus on preparing your mindset!
When fatigued, a lot of runners have a tendency to elevate their chin or tilt their neck upward and outward.
Not only is leading with the neck an ineffective way to utilize energy, but it could also impede breathing and cause stress on the muscles and joints in the neck.
According to the sports injury physio, if your head is not properly aligned above your neck and shoulders, it can cause approximately 5kg of strain on your neck muscles and joints.
However, it extends further than that.
According to Joe Uhan, an ultrarunner and coach at iRunFar, if you look up while running, your center of mass will move backward. This movement increases the chances of overstriding, as we will discuss in Tip #8.
To accomplish this, you need to ensure that your eyes are focused straight ahead rather than downwards towards your feet or upwards towards the sky.
When running uphill or downhill, it is recommended to maintain focus either in front of you (within 10 – 20 feet) or directly ahead.
In order to maintain a neutral position of your chin, it is recommended to keep your eyes focused straight ahead.
You will find it easier to breathe and prevent unnecessary pain and strain in your neck.
Tip #2: Shoulders Down And Back
It’s common to involuntarily tense up and raise our shoulders while working out.
Hunching over at a desk for extended periods of time is a typical posture for many people due to both stress and habit.
Slouching your shoulders adds more strain to the functioning of the respiratory system, which leads to difficulty in obtaining adequate oxygen.
Improper hip extension can also result from pulling your shoulders forward. When your upper body slouches, your balance point moves forward, preventing you from achieving a neutral spine.
As a result, you will be unable to fully extend your hips and will need to move your legs forward to maintain stability.
During running, it is essential to have relaxed shoulders that are pulled back and free of any strain.
We can expand our chest, which permits us to take long, deep breaths.
During your run, make sure to periodically assess the condition of your shoulders.
Occasionally shrug their shoulders and ensure they are relaxed.
Tip #3: Swing Your Arms Forward To Back
A lot of runners move their arms in a sideways motion, with their elbows facing left and right and rotating their arms in a circular pattern around their torso.
Continuously performing this activity will cause your center of balance to shift back and forth, which will prompt your upper body to twist in order to maintain stability.
Ensure that your arms are moving forward and backward while keeping your elbows close to your body.
By doing so, your forward movement is powered by your energy output rather than being diverted towards side-to-side swaying.
Instead of focusing on pumping your arms, try driving your elbows backwards and allowing your arms to swing forward naturally.
Tip #4: Relax Your Hands
Ensure that your hands remain relaxed.
It is a frequent occurrence for runners to experience tension in their hands, resulting in them clenching into compact fists.
As we grow tired, we have a natural inclination to clench due to stress.
Keep your hands relaxed and deceive your brain into believing that you are not fatigued.
An effective suggestion is to visualize having a sheet of paper in your grasp, and refrain from crumpling it.
Tip #5: Straighten Your Spine And Tighten Your Core
Maintaining a straight spine and engaging your core muscles is essential for maintaining the correct running stance.
Your body has an immensely strong area that plays a significant role in your running performance.
Remaining upright with good posture will allow for easier breathing and improved energy utilization, while also providing stability to your core.
To support your spine and absorb energy properly as your foot hits the ground, it is important to maintain abdominal control.
Tip #6: Hinge At The Hips
Although it is important for your back and core to be tall and straight in alignment with your neck and shoulders, it’s advisable to pitch forward a tad while running.
To achieve the desired outcome, it is important to tilt your body forward from your hip area.
It is unnecessary to lean forward excessively, but having a slightly angled torso will generate some momentum to move you forward.
This energy-efficient method avoids the discomfort of strained necks, shoulders, and lower backs. Additionally, it distributes the workload to your hips and glutes, allowing your legs to avoid exhaustion.
According to The National Academy of Sports Medicine, it is recommended that there be a slight lean in your lumbo-pelvic-hip complex during acceleration.
Tip #7: Bend Your Knees Slightly
Lifting your foot off the ground and striking doesn’t require bending your knee excessively.
Lifting your knees excessively and bending too much is actually a wasteful expenditure of energy.
Instead, lower your knee towards the ground while keeping it bent, which allows your hips to conserve energy and not have to lift your entire leg.
Tip #8: Keep Your Legs Underneath You
Attempt to keep your shin at a 90-degree angle to the ground as you bring your foot down to strike.
To ensure correct running posture, it is crucial to keep your knee in alignment with your foot during impact.
Ensure that your knees are directly aligned with your feet when striking, and avoid positioning them too far forward or backward.
By doing this, you can minimize the likelihood of injury since the impact’s force will get absorbed more effectively.
Tip #9: Keep Your Strides Short
How can you ensure that your legs stay beneath you and aligned with your feet during the strike?
Proper cadence is the key.
The cadence of running refers to the quantity of steps taken within a minute.
The ideal running cadence varies, but adopting a shorter, quicker step pattern boosts your running economy and minimizes joint stress.
Runners often face the problem of over-striding.
When you overextend your leg and land on your heel with excessive force, this is what happens.
Over-striding unnecessarily exacerbates the impact forces with each step, but it is not necessarily harmful to heel strike.
Reducing your stride can lower the chances of sustaining an injury and prevent excessive activation of your leg muscles.
Proper Running Form = Sustainable Running
If running is a hobby of yours, you likely aim to continue doing it for the longest possible time.
Staying free from injuries is achievable by maintaining proper running form, which is one of the most effective methods to do so!
Having proper running form not only results in increased speed, but also provides more energy during runs.
As a runner, it is important to regularly monitor your form.
