Everyone has their own running style . Some runners glide along making it look effortless, others have some quirky movements and some look like it’s hard work. Here are some running tips to improve your running form.
Upright posture
Try to have an upright posture and a slight forward lean while running . Keep your chin slightly tucked. Leaning too far forward will place pressure on your lower legs. Leaning too far back will place pressure on your back and hamstrings.
Look Ahead
Look in the direction you’re running, around 15 feet in front of you . Avoid running with your head down or looking at your feet.
Use those Arms
Bend your arms at a 90 degree angle, with the lower arms almost parallel to the ground . Swing your arms freely, keeping them close to your sides and just brushing the top of your hips. Your arms move straight ahead and not across your body (or it’ll cause your body to sway).
Foot Strike
Attempt to land on the ball (middle) of your foot, rolling onto your toes . Many joggers run heel ball which places excessive pressure on the heel. This can lead to leg and back injuries.
Some runners (especially on the track) run on their toes. This can have negative effects on the calves and Achilles tendons as it can cause severe tension . It can also cause stress fractures and shin splints. Toe running is OK for a short track event but not for long distances.
Stride Length and Knee Lift
When you’re running slow (as a beginner or running easy) your stride length is shorter . You’ll also have a lower knee lift. As you pick up the pace and run faster your stride lengthens and so does your knee lift.
Over striding
Try not to over stride. This can occur when your feet lands out in front of your centre of gravity . Over striding can cause shin splints and stress fractures.
Stay Relaxed
Aim for a relaxed running style . Tight arms, shoulders (up around your ears) and clenched hands will lead you to run with short, choppy strides. Rounded shoulders will cause your chest to collapse making breathing more difficult.
Think about your shoulders falling away from your ears and down your back. Shrug your shoulders a few times during the run to ease any tension that has crept in. Your arms should feel loose. Slightly cup your hands with your thumbs just touching your index fingers.
Your facial muscles and your jaw should be relaxed at all times . Don’t clench your teeth. Try smiling during your run (remember you’re happy to be running) to reduce any tightness.
Monitor your Running Technique
While you’re running, check in with your running form and technique a few times . Are you slouching, are your shoulders hunched, are you too forward or back, are you looking ahead? It only takes a few minutes to do a self-check. This is important towards the end of your run when you’re feeling tired. Most runners lose some form at the end of their workouts or races. That’s when it’s good to focus on your technique and not worry so much about pace.
Enjoy your running and don’t get too hung up with running technique . There are numerous world class runners without the perfect running form winning races and setting world records. Click on the following link to get more running tips!
