Running Form

While running might seem like a natural movement, adopting or adapting a proper running form, for distance runners, is essential to minimize the risk of injury and optimize performance. The key elements of basic running form includes footstrike, arms and hands, posture, head and chin position, stride length and turnover as well as how you breathe.  This is a breakdown of the basic mechanics of running.

Footstrike                          

For the distance runner, especially the beginner, the best way to run(focusing on the foot) is the foot-strike.  This way the runner first strikes at the mid-heel to mid-foot, rolling  across the bottom of the foot then push off the toes.  When at mid foot, you want shoulders directly in line with the hips which are directly in line with the ankles.  Not only is this style easiest to learn, it puts less stress on the calves and the Achilles tendons all the way up to the knees and hips. Try to avoid heel striking.   This occurs when the back heel of your foot makes initial contact with the ground. While it is common, try to keep it in check.  Overt heel striking cause ‘breaking’ and will slow you down and it can lead to higher impact forces traveling through your body, potentially increasing the risk of injuries like shin splints and knee pain.  Also, for mid-distance and distance runners the forefoot strike can have a negative effect, also.     Here, the ball of your foot lands first, followed by the rest of the front of the foot. This style also helps to distribute impact forces, often resulting in a quicker transition from landing to pushing off.  This may work for shorter races and runs, but will promote fatigue and possibly injury in longer ones.  

Arms and Hands

Most people think that one runs with the just the legs.  But, arm movement of the runner is just as important as the movement of the legs.  The faster the arms are moved, the faster the legs will move.  Also, the way the arms are held and moved determines the body’s running posture.  The arms should be held close to the body. They should at a 90 degree angle; forearm to upper arm and moved in as forward a motion as possible, do not cross the upper body as this can cause torso-rotation.  I tell young and in experienced runners to concentrate on the elbow movement; pushing them back along side the body. Remember, as you are feeling tired, running up a hill or need more speed, the arms will be a lifeline for your legs.  Although, the hands cannot make your faster, they can slow you down.  Hands too tight will cause the upper body to tighten, to loose will lead to sloppy running form.   Your hands should be relaxed, with fingers lightly curled, as if holding a delicate object, like a robin’s egg. Your hands should move from your waist to chest level during each swing, without crossing the midline of your body. 

Head, chin and posture

 The head and chin should be loose, relaxed and nearly motionless.  The head should not be held too high or too low, and should be comfortable and naturally aligned with the trunk.  The Chest should be open and shoulders relaxed.  The runner who rolls the head or throws the head back is sure to cut his/her stride in half.  Engage your core to stabilize your torso and 

Imagine a straight line from your head to your heels – this mental image can guide you in maintaining proper alignment throughout your run.  For years, the runner was taught to run tall; that is straight up and down.  Then, they were told to run with a slight lean from the ankles.  Both ways are accepted.

 Stride Length and Turnover

The beginning runner should worry about mileage, before worrying about stride length and turnover.  Eventually, the runner will want to run faster.  Finding the right balance between stride length and turnover is crucial for efficient running. But to increase speed, you want to you want to pair the  increase of the length of the stride and  increase turnover.  However, if you force increased stride length, you may cause an uneven running style, overstriding, braking and bouncing which could lead to injury.  Let increased stride length come naturally.  And in many cases, you may want to shorten your stride length to become more efficient.  However increased turnover trumps stride length in most cases.   Do not let foot land in front of hips as this will cause braking.  And as foot lands under you, it should already be heading to your rear.  Minimize foot contact with the ground, landing should be part of your push off.  Cadence is the rhythm at which your feet strike the ground. A higher cadence is generally associated with better running efficiency and reduced risk of injury.  It is an industry standard that 180 steps per minute was believed to be the magical number, but experience, height, biomechanics, pace  and conditioning all play a role in your cadence.  Consult a coach to find your optimal cadence for your runs.  

Breathing

One of the most frequent questions a new runner asks is whether they should breathe through their nose or mouth.  The answer is simple: what every is most comfortable and give you the best breathing rhythm.  Studies have found that nose breathing works better for endurance and distance runners and mouth breathing works for shorter, faster runs. Unless you are an elite runner, I wouldn’t stress whether you breathe through your nose or your mouth or even both, just make sure you are belly breathing. Belly breathing is dropping the diaphragm down when breathing in, opening the lungs more.

Remember that everyone’s body is unique, so it’s important to experiment and find what feels most comfortable and natural for you. Over time, with consistent practice and mindful adjustments, you can refine your running form and enjoy the many physical and mental benefits that running has to offer. Whether you’re a seasoned runner or just starting out, these fundamental principles of running form can guide you towards a more enjoyable and injury free running journey.

“The responsibility of running is your own entirely and the rewards are too.”   –Joe Henderson