Good Running Form

Tips on good running form

Think about being on a skateboard: Visualize riding a skateboard or scooter, and using your foot to propel you. The key is that you would never plant your foot in front and brake. Instead, you bring your leg through in a swinging motion, touching down beneath you and then driving straight back. If you do the same when running, you’ll cue a landing closer to the body in front, and a long stride out the back using your glutes. Both are essential for a powerful, effective stride.
I always find myself marvelling at ‘good’ runners’ gaits. Their feet barely touch the ground, and their strides are so long! Seeing that beauty in motion may make you want to try emulating them on your next run. But you shouldn’t. Willing yourself to run differently than what comes naturally—like actively trying to land on your forefoot or midfoot, decreasing your ground contact time, or changing your stride length—can lead to injury and make you less efficient.
Instead, it’s important to make the way you run work for you. How? Start by following proper form cues, which are universally accepted among coaches, scientists, and sports-medicine professionals. Their simplicity is what makes them winners: They’re straightforward enough that you can perform them correctly and, when implemented, they can create changes that enhance your form without altering it.
Of course, there’s a catch. You likely sit at a desk all day, slumped over a computer screen—and that does nothing good for your hip and shoulder mobility, or your posture. Which is why, to reap the full benefits of form cues, you’ll need to develop strength and flexibility first; both will help correct the constraints your form takes on from your day-to-day habits.

Run Tall

Running tall simply means being as upright and balanced as possible. It starts with the hips: Pull your butt in, rotate your hips back, straighten your spine, and lift your chest up. Your shoulders should be pulled back and down. Your head is stacked directly over a straight spine and neck. Imagine a string attached to your head, lifting you upward and gently pulling you forward at the same time.

Keep Your Elbows Back

Touch your waistband with each stride, as it ensures that the arm drives back and opens up behind the body. It also cues the legs to drive backward—key later in a run or race, when you tend to lose power. Driving your elbows backward also shifts your balance upright and forward, so your feet land closer beneath your body and push backward to propel you forward.
This arm position also helps ensure that your movement and force all travel in a forward and backward direction. If your arms only stay in front of your body, they tend to swing across your midsection, misdirecting motion and wasting energy in sideways and rotational movements.

Run Soft and Quiet

This cue has scientific backing: In a 2011 study from the University of Delaware’s Motion Analysis Laboratory, runners who were told to run softly and more quietly were able to reduce their foot impact—that means less stress on bones, joints, and muscles.

Do 10-Second Striders

It may not make much sense at first, but when you feel tired, that’s not the time to slow down. Distance runners think they need to do that to cover more mileage, better to speed up for 10-second bursts every five to seven minutes once fatigue has set in. You don’t want to sprint—just pick up the cadence and the speed slightly. It changes the muscle groups you call on and can make running feel easier and more natural. Then you can focus on holding that form as you return to your slower, longer-run speed.

Adapted from ‘Runners World’ composed by Peter Davis