Running is one of the most popular forms of exercise. This is likely because there is very little barrier to engage in running aside from time and a pair of running shoes, though some people don’t even use the shoes.
There is no expensive equipment necessary just you and the road or trail. It provides a point of entry for almost any level of fitness and allows one to challenge oneself and progress over the entire lifespan.
As one of the simplest forms of exercise to engage in we often take it for granted that it is a pretty complex movement that requires reciprocation and coordination from all aspects of our body.
When we observe adult recreational runners we can see that there is an unlimited variation of running forms. Some running forms look very much like running and some seem to resemble an entirely different form of motion altogether.
Variability in running form is wide in adults which is actually in opposition to what we witness in children younger than 5.
Children younger than 5, or one’s that haven’t started spending the majority of their day sitting at school typically share a more homogenous running style. Very little vertical displacement, slight anterior body lean, mid foot strike occurring under the center of mass, full leg extension and kick back all tend to be hallmarks of this age group. This age group tend to resemble the running styles of professional track athletes much more closely than their recreational adult counterparts.
This all suggests, like many other mammals, that we have a pre-programmed neurological pattern of running that is typical throughout our species. Unfortunately this pre-programming gets hidden along the way by poor body habits, lack of routine exercise, too much time spent in a chair, too much time spent in heeled shoes and many other variables that plague modern society.
With that being said, the programming is still there, inside of us somewhere, if we can just clean up the the bad habits masking it we can unleash it to our benefit.
In doing so there seems to be one obvious place to start. But before we even begin to discuss the one change that every runner can make to improve their form, lets first talk about the benefits of improved running form.
The Benefits of Improving Your Running Form
Improving your running form can offer a variety of benefits that go beyond injury prevention.
Reduced Risk of Injuries
One of the most significant benefits of improving your running form is a reduced risk of injuries. Poor running form can place excessive stress on certain parts of the body, leading to injuries such as shin splints, knee pain, lateral hip pain, ITB syndrome, and Achilles tendonitis. By improving your running form, you can reduce the risk of these injuries and keep yourself healthy and injury-free.
Improved Running Efficiency
Improving your running form can also improve your running efficiency. This means you can run farther and faster with less effort. Good running form involves proper posture, a quick cadence, and a mid-foot strike. By improving your running form, you can reduce the energy you waste on unnecessary movements and focus on running more efficiently.
Better Balance and Stability
Good running form requires balance and stability, which can help you avoid falls and other accidents while running. When you have good balance and stability, you are less likely to stumble over obstacles or lose your footing on uneven terrain. Improving your running form can help you maintain balance and stability while running, making you a more confident and competent runner.
Increased Power and Speed
Improving your running form can also increase your power and speed. By focusing on proper posture, a quick cadence, and a mid-foot strike, you can engage your core and leg muscles more effectively. This can lead to increased power and speed, allowing you to run faster and with more force.
Enhanced Endurance
Finally, improving your running form can enhance your endurance. When you have good running form, you are more efficient, which means you can run longer without getting tired. Good running form also helps you use the muscles to their intended mechanical advantage making them work more optimally and efficiently.
How To Improve Running Form
There is one place to start when improving your running form. That is working on improving the relationship between the position of your stance leg to your body’s center of mass when the stance leg gets fully loaded.
The most efficient form of running happens when the stance leg gets loaded directly under the center of mass.
That means that the initial contact or foot strike should occur just slightly ahead of the center of mass. As the body moves forward over the leg, the leg will begin to accept the full weight of the body. If acceptance of the full weight occurs directly under the center of mass less energy will be lost and ground reaction forces will become more vertical resulting in less shearing forces or strain to your body.
Drills To Improve Loading And Foot Strike
The two drills that are staples at improving foot strike position are the A Skip and B Skip. These two drills focus on the foot landing and loading directly under the COM. The B skip differs slightly in that it exaggerates the activation of the hamstring just prior to foot strike.
To implement these drills walk out about 10 yards of space and practice, first starting slowly and then increasing the speed as you feel comfortable. At no time should you sacrifice form and precision for speed.
Do a few rounds of each drill prior to your run. This way you will have already primed your body to load under your center of mass prior to your run. The run then becomes a reinforcement after the drills.
For a demonstration on how to properly perform an A Skip and B Skip check out these short but great videos staring two local track legends, Navy Director of Track and Field/Cross Country Jamie Cook and Olympian/wide receiver Devon Allen:
A Skips
B Skips