Proper form is one key to maximizing running potential whether the athlete is sprinting, doing a weekly long run, or especially in long distance races such as the marathon or ultra marathon.
The fact of the matter is that all runners are able to hit the road (or trail) and run with an individual “natural” form, gait, and stride length. While this usually works fine, because it's a function of the runner's biomechanics it usually leaves room for improvement.
This natural form will alter slightly if the runner takes up a new form of cross training such as Pilates, Yoga, or even a stretching routine. The important thing to focus on is the basic posture when running. This will increase efficiency, endurance, and the potential for speed.
Efficient running body alignment
The body, from the hips to the top of the head, should be in alignment; that is, it should be possible to draw an imaginary straight line right through the center of the body mass. That's not to say perfectly vertical in the sense that a carpenter's level would read plumb, just straight and not curved. The runner should lean forward slightly, tilting the line.
This puts the chest up for optimal breathing. Imagine a harness around the chest that's tethered at a 45 degree angle to a cloud in the sky. Some runners naturally bend a bit at the waist, as if leaning over. This inhibits proper breathing and may put excess strain on back muscles.
Pay attention to arm swing
Swinging the arms is as natural as breathing; most athletes don't even think about it. But as it turns out, this can also either help or hurt athletic performance. The arm swing is a balancing action. Right arm forward, left leg back, and left arm front, right arm back.
The main thing to focus on is that the forearms, from elbow through the wrist, should be horizontal, held at a 90 degree angle. Anything above or below that level will waste valuable energy and available oxygen that could be going to the leg muscles.
The foot strike; heel or forefoot, pronate or supinate
The foot strike also comes naturally. Most runners land on the heel and roll forward and push off the toes, but some both land on and push off the toes. With the heel to toe foot strike, some athletes over-pronate, some over-supinate, and some fall somewhere in between.
It's not a good idea to alter this intentionally unless under the direction of a podiatrist or sports physiologist. Instead, go to a specialty running store and get an analysis. Then the staff will recommend a properly fitted running shoe. Different shoes are engineered to compensate for biomechanics in order to avoid sports injuries.
Work on these running form tips on long runs and easy runs. Eventually, they will come naturally in races.
Return to the Houston Running Fitness Examiner homepage and be sure to bookmark it.
For more info:
Prevent sports injuries by stretching
Lowering race times using the Go Zone racing system
Carbohydrate and protein for workout recovery
Cross train for more effective running
Comments
What about running down hills? Is there a more efficient way to do this so that my knees don't hurt?
Don't lean forward, keep your feet as close to the ground as possible to eleminate stress, and don't go too fast. If you can find a video of Joan Benoit when she won the Olympic marathon, check out her perfect form. She comes down hills like a bowling ball.
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