Running Form and Technique

As a runner, I’ve always had a hard time understanding those that did not enjoy running. How could something that brings me so much joy be dreaded by such a large portion of the population? The most common answer is that running hurts!
Running was never meant to hurt. Our bodies are designed for long-distance running, an evolution from our hunter-gatherer beginnings. Why does it hurt, then? No one has ever taught us how to run correctly. As strange as it sounds, running is not necessarily an instinctive movement.
“Look Down at Your Feet”
During a training session, we stood in a circle, introducing ourselves to the others in the group. At the end of our introductions, the instructor said, “Now, without moving, look down at your feet.” I was surprised to find that most of my weight was sitting on my left hip, left knee locked out, and my right foot pointing out, away from the midline of my body. The instructor went on to discuss how your natural stance carries into your walking gait, and, consequently, your running form. Stand with proper posture at all times: while talking to coworkers, drinking from the water fountain, or giving a presentation. Whatever your day brings, look down at your feet and correct your form.
Keep your toes pointed forward
This sounds simple, right? I mean, what other direction would they point? A large portion of my clients actually walk with their feet pointed out, away from their midline. It is most notable when walking on a steep incline. As the workload becomes more strenuous, the body tires, reverting to it’s most natural position, which is not necessarily the correct position. If you are running with a toe pointed the wrong way, this can lead to injuries higher up the kinetic chain (most commonly knee or hip pain).
Land on your midfoot
Our shoes are built with more cushion through the heel to help absorb impact forces from connecting with the ground. The extra cushioning means that we allow our feet to contact the ground heel-first. Heel-striking increases the impact force on the body, and, because of the straighter position of your knee, the impact is able to travel farther up the kinetic chain. Landing on your midfoot is a more natural running technique that encourages a soft knee to absorb impact safely.
Shorten your stride
Your feet should land directly beneath your hips with each step. A long-reaching stride that lands in front of the body increases the likelihood of heel-striking and increases the impact forces through your body, making you more prone to injuries. A shorter stride allows for a midfoot landing and a taller overall running posture.
Keep a high cadence
Two variables affect running speed: stride length and stride rate (cadence). Elite distance runners typically run at a high step rate of 180-200 steps per minute, no matter the speed they are traveling. Their speed is varied by the length of their stride to run faster or slower. The average recreational runner, however, runs closer to 150-170 steps per minute. This leaves plenty of room to increase cadence without lengthening your stride to the point of injury.
Use your arms
Your legs will follow the pattern your arms create. Don’t allow your arms to remain stationary at your sides, frozen at ninety degree angles. Keep your elbows bent, and allow all arm movement to originate from the shoulder. Pump your arms, driving your elbow behind your body rather than forward. Another good evaluation is to make sure your arms aren’t crossing the center line of the body, causing extra rotation.This will help to keep your body upright while propelling you forward. Do not underestimate this, especially when you hit the hills!
Lean forward
Hinge at your ankles to lean forward and maintain a straight line from your ankles to your shoulders. The idea is to keep your hips pressed forward, leading with your hips, rather than hinging at your waist and leaving your hips behind.This forward lean allows for a full hip extension, creating tension through the hip flexors and promoting a stronger forward propulsion of the legs.
Keep your shoulders back
With as many shoulder injuries as I’ve acquired over the years, this is a big one for me. My shoulders (like many others with overactive chest muscles and underdeveloped back muscles) tend to roll in and forward, hunching my upper back. A slightly forward shoulder roll for an extended period of time, say 26.2 miles, can leave you feeling achy and prevent you from running efficiently.If you find your shoulders rising up or forward, shake out your arms and reset your form. The more fatigued you are, the more frequent this may need to happen.
Remember tall posture
Never forget to run with a tall posture. Try to imagine a string being pulled from the top of your head, extending to the sky, and holding your body in alignment. Each of the previous tips should all drive you to following this final point.
Here are some great ways to loosen up before your run. These dynamic drills will help open up your joints and lengthen your soft tissues.This will help you break any habits of incorrect form due to muscle tightness.
Warm up:
Squats
Lunges
Lateral/Forward hops
Technique Drills:
Butt kicks
High knees
Explosive upward skips
Bounding
Grapevines
A kicks
Hamstring extensions
Straight-leg shuffle
Run backwards
iFit Trainer
Emily Wiley