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Deconstructing your running form
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Now that you've made the commitment to start the year off right, it's time to take a look at the factors that can help you reach your running goals this year. Whether you're new to running or a seasoned expert, any runner can benefit from a look at their running form.
Proper running form is the key to running success. Your running form is related to your pace, the likelihood of developing a running-related injury, and ultimately your performance. For instance, leaning too far forward when you run may strain your lower-back, tire your neck and shoulders, and may cause those awful cramps in your stomach known as side-stitches.
Let's go from head to toe:
Head: The way you hold your head dictates what the rest of your body does. Look ahead naturally, not down at your feet, and keep your eyes on an object ahead of you such as another runner. This will help keep your neck and back straight. Be careful your chin doesn't jut out, which will strain your neck.
Shoulders: We all hold tension in our shoulders. And this tension plays an important role in how we run. Tension in your shoulders can affect how your whole upper body feels during your run. If your shoulders are tense, your upper body will be tense and your posture will be affected. Your shoulders should be low and loose, not high and tight. There should be as much space between your ears and your shoulders as possible. If your shoulders feel tight, shake them out to release the tension. Your shoulders should remain level and shouldn't move from side to side as your feet hit the ground.
Arms: Your arms aren't just there for the heck of it; even though, as runners, we focus primarily on our legs, how we hold our arms and hands make a difference in how we run. Your hands affect the tension in your upper body, while your arm swing helps to move you forward. Try and keep your hands loose at the wrist (not floppy but not rigid) and don't clench your fingers into a fist. Your arms should swing mostly forward and back, not across your body like Popeye, between waist and lower-chest level. Your elbows should be bent at about a 90-degree angle and try to keep them close to your body. Don't keep them so close that your shoulders tense, but close enough so your inner Popeye is kept quiet! When you feel tension creeping in, drop your arms to your sides and shake them out for a few seconds to loosen up.
Core: As mentioned previously, your head and shoulders ultimately determine the position of your upper body and core of your body. When you keep your head up and your shoulders relaxed as described above, your core naturally straightens to allow you to run in an upright position that will help you breathe well. When you slouch, it can make it difficult to breathe, cause cramps, and strain your lower back. Your hips also get out of alignment when you're slouching, which will affect how your legs hit the ground. Keep that core straight and the rest of your body will fall into place.
Speedy runners' stride: Usually, when speaking about running form, we see the beautiful stride of the elite runners as they finish a race. Well, these runners are generally running quite fast. While you are sprinting, or increasing your speed in any way, you often lift your knees high to achieve maximum leg power and open your stride (the space between your feet) to cover more ground quickly. To develop the efficient stride you want as you increase your speed, begin by walking on a track or flat road. Remember to keep your upper body relaxed and straight. Walk a little faster. Walk really fast. Then, while keeping the same form, let yourself break into a run. You've got to pick up your knees a little more and open your stride, but those are the only changes you should make. Stay loose and comfortable. Don't let your shoulders creep up, lean your upper body forward or reach out with your front foot. Let your feet come down naturally right over your center of gravity.
Longer distance runners' stride: Distance runners don't need such a high knee lift. This puts a lot of impact on your body and can be very jolting to the legs. In addition, it's just too hard to keep your knees high for any real length of time. Instead, distance running requires just a slight knee lift, faster leg turnover (how often your feet hit the ground), and a shorter stride. Together, these will help you move forward without wasting energy. When running with the proper stride length, your feet should land directly underneath your body. Your knee should bend naturally as your foot hits the ground. If your lower leg (below the knee) extends out in front of your body, your stride is too long.
Foot Strike: Foot strike, or how your foot hits the ground, is often determined by how far you're running. Sprinters usually land on the balls of their feet. They are moving so fast, they generally hit the ground with the ball of their foot naturally. This is why sprinters generally wear shoes without heel, or very little heel, to promote that ball-of-foot strike. Flat-footed landings are more common in middle-distance runners (those fast 5K runners). This is because they are still moving quickly, but not enough to land on the ball of the foot. Therefore, the foot naturally falls more flat-footed. Lastly, heel landings tend to be standard for long-distance runners. Their legs, while still turning over quickly, are not moving as fast as sprinters or middle-distance runners, and the foot naturally falls on the heel, and moves forward onto the ball of the foot. This is why distance runners ofter wear running shoes with more cushion in the heel, to absorb that shock and impact. Lastly, be sure your feet hit the ground lightly. Your feet shouldn't slap the ground.
Use your training runs to focus on keeping your body more compact. Listen and pay attention to what feels naturally to you. If something doesn't feel naturally, it ultimately won't work for your running. However, do try to incorporate the above tips to do whatever you can to improve your running technique and performance. That is the goal, right?
Lastly, while you're running, check in with yourself to be sure your form is correct. Try it at the beginning of each run, when you resume running after a walk break, throughout your run at different "mile"stones such as every half-mile, mile, or the half-way point, or whenever you begin to get tired during a workout.
- Take a deep breath, which naturally encourages your abdomen and upper back to straighten and promotes an upright posture.
- Maintain the upright position from the deep breath and imagine that you have a string connected to your head and someone is pulling it from above. This further stretches yourself up to your full height with your back comfortably straight, your head in line with your shoulders, and your hips lined up underneath.
Happy running!
