Whether you're a beginner runner or an experienced athlete, improving your running form can help you become a more efficient, injury-free runner. In the last blog we discussed where we think everyone should start when trying to improve running form.
In this post we discuss some other tips to help you improve your form and run more efficiently.
Posture
Good posture is essential for maintaining proper running form. When running, keep your shoulders relaxed and back, your chest open, and your head facing forward. This will help you maintain a neutral spine, which can reduce the risk of injury and improve your running efficiency.
When thinking of good running posture we really need to be thinking of it from the ground up. Good running posture consists of a person who is slightly leaned forward almost as if their body were falling forward slightly. This lean occurs through the ankle, in this way you are able to maintain a neutral spine.
Here is a great drill that we learned from an elite running coach that helps you find your optimal running position: Stand straight and engage your core while your spine is in a neutral position. Maintain the activation of your core as you raise both your arms overhead. Then lean forward through your ankles to the point just before you lose your balance or feel like you have to step forward. That point, right before you lose your balance is the position your body should be when running. This position puts your whole body at a slight angle to the ground emphasizing your forward momentum.
By maintaining a whole body lean you are able to translate your momentum forward, almost as if you are perpetually falling forward.
Foot Strike
The way your foot strikes the ground when running can impact your running form and increase your risk of injury. Landing on the midfoot or forefoot, rather than the heel, can help reduce impact forces and lower the risk of injury. Landing on the heel causes a much higher impact force as your body is essentially creating a breaking mechanism from the previous step. This is because heel striking occurs way out in front of your center of mass. As a result you end up slowing down then speeding up with every step you take. With a midfoot or forefoot strike this action doesn’t occur, or at least occurs much less. When running, try to land lightly on the balls of your feet, and avoid landing hard on your heels.
Cadence
Cadence refers to the number of steps a runner takes per minute. A higher cadence can help reduce impact forces and improve running efficiency. For the same reasons above a higher cadence likely means that your foot strike and loading is occurring closer underneath your center of mass. This helps reduce impact forces. Aim for a cadence of around 170-180 steps per minute. You can use a metronome or a running app that measures your cadence to help you improve your cadence.
Arm Swing
The arms play an important role in running form, helping to maintain balance and generate forward momentum. Keep your arms relaxed, with a slight bend at the elbow, and swing them back and forth in a natural and relaxed motion. Your arms should be hanging directly under your shoulders and not held out away from your body. Avoid crossing your arms over your body, which can throw off your balance. If your arms cross your body or you have the tendency to hold them away from your body that may be a sign that you are trying to compensate for weakness in the hips and core.
Stride Length
Stride length refers to the distance between each step. A comfortable stride length that allows for efficient and fluid movement is important for maintaining good running form. Avoid overstriding, which can increase the risk of injury and wastes energy. Instead, aim for a comfortable stride length that allows for efficient movement.
Core Stability
A strong and stable core can help improve running form and reduce the risk of injury. Incorporate core strengthening exercises into your training routine, such as planks, resisted rotations, and dying bugs. A strong core can also help you maintain good posture while running.
Gradual Progressions
Improving your running form takes time and practice. Rather than trying to make too many changes at once, focus on one aspect of your form at a time. Gradually incorporate the tips mentioned above into your running routine, and allow your body to adjust to the changes.
Improving your running form is an ongoing process. By incorporating these tips into your running routine, you can become a more efficient, injury-free runner. Remember to listen to your body, and gradually make progressions towards better form. Happy running!
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