6 Pointers on How to Improve Your Running Form
Getting the running shoes on and out the door is just the first step… Most people don’t realize that running is not just about putting one foot in front of the other and moving forward, there are many small nuances and techniques to running that create better run efficiency, power, and the ability to run injury free. Just sit at Greenlake one Saturday afternoon and you will see it all, the good the bad and the otherwise. Proper run form is the key to increasing your speed as well as to help you from getting injured. Here are a few proper run form technique pointers:
- Posture: You should run tall and erect, shoulders level, back straight with a neutral pelvis.
- Forward Lean: Lean forward from your ankles. Many times you will see people running hunched over from their waist or their shoulders (I blame it on computers and being hunched over at a desk all day) this can tighten the chest and restrict breathing. The other extreme is the puffed chest runner I like to call a peacock runner. They literally lead with their chest. Proper form: You want to be tall when you run while leaning from your ankles creating a light forward angle to your body.
Helpful hint: think about looking forward about 20-30 feet on the path you are running, this will naturally give your body a slight forward tilt. Looking directly down will make you hunch and looking way up at the horizon can lead to almost a backwards tilt – you want to lean forward in the direction you are going, let the natural forces help you not fight against you.
- Relax! Relax your shoulders relax your hands! Let your body fall into a natural rhythm. Running tense is wasted energy and as you start to run long you will feel the effects whether you realize it or not.
- 90degree arms: keep elbows at a 90degree bend. If you are breaking this it means that you are “hammering” with your arm and loosing efficiency. Arm should swing from the shoulder joint not the elbow. Hands should brush by your waist not be tight up by your chest which can cause tiredness and tightness in your shoulders and back.
- Midfoot strike: (though this one is often up for debate…) Land with your foot striking directly under your center of mass and roll off the ball of your foot. Heel striking often means that you are over striding which affects run efficiency and means you are “braking” causing you to actually run “slower” and may lead to injury because of the impact on your joints. If you are running all on the balls of your feet, your calves can get tight and fatigue quickly and or you can develop shin pain.
- Run cadence: this is the frequency of your foot strike. Ideally run cad is around 90 (or 180 steps per minute) though many elite runners and triathletes will run at a cadence 100 this is very high for most. Running with shorter strides uses less energy and creates less stress on your muscles and impact to your joints. To count your run cadence, during any portion of your run choose one foot and count how many times it strikes down in a minute. If you are much under 90 this could mean that you are either over-striding and or your foot is spending too much time with impact on the ground (anywhere from 88-90 is great). You want to think light and airy when you run not thumping down heavy footed. Run as if you are running on a hot surface: quick, light and with short strides. NO bouncing! Bouncing = wasted energy and too much impact on your muscles and joints.
Next time you put those sneakers on and head out the door for the run think about “how you run” and how you can improve your run efficiency by following the above pointers.