There’s not one perfect running form that fits all. You will meet many different people who all carry themselves differently as they run. There are however, specific steps you can take to improve your running form to reduce risk of injury and shave some seconds off your time. It took me a long time to figure out running and how to run in a way that works for my body. It takes time to find what works best for you, but some of these tips to improve your running form!
How to Improve Running Form
Running technique isn’t something that most people think about – they just go! There are actually 6 different areas on your body to pay attention to while running to help reduce risk of injury and run a little faster.
1. Angle
Most people think that you run the same way you walk. A walking posture is more upright, whereas a running posture has more of a forward angle lean into it. Make sure you aren’t bending at the waist though! While you are leaning forward into your strides, it is important to keep you eyes up looking straight ahead of you instead of towards the ground. Looking down can cause a greater strain on your neck and spine and cause fatigue later in your run.
2. Shoulders
Relax your shoulders to allow for fluid, circular motions. Similar to most exercise, roll your shoulders down and to keep them relaxed. No tense shoulders up at your ears otherwise you can really hurt them! If you find them tensing up during your run, give them a shake out before bending at the elbows again.
3. Arms
Your arms are equally as important as your legs. They provide speed and help propel you forward. Bend your elbows at about 90 degree angles. Keep them between your chest and waistline with each stride. Allow your arms to swing forward and back but make sure they aren’t crossing in front of your body.
4. Wrists
Similar to the arms, keep your wrists loose. No tight fist grip when running! This can cause tension that can sneak up to your shoulders. Keep your grip loosely cupped, but not too loose that your hands are just flopping around.
5. Foot Strike
The age old debate of whether or not you should land with your heal or toe has been widely talked about. Most runners start with a heal strike. This is similar to walking so naturally it’s how most people learn to run. Unfortunately it can cause injuries with your knees or those pesky shin splints. Over time, it’s common to switch up your stride as more of your muscles become stronger. A mid-foot strike will provide more shock absorption and decrease strain on the calves and Achilles tendon. No matter how you decide to run, your foot should land underneath the body – not too far ahead.
6. Stride Length
This one seems simple, but the most common mistake in new runners is over-striding. This happens when you extend your front leg too far forward past your center of gravity. This can lead to injuries. You also don’t want to under-stride and have a bouncy run. Your stride should feel comfortable and natural. The more you run, you should aim to reduce stride length and increase stride frequency. Aim for 180 foot strikes per minute.
Did you get all of that? It’s a lot to think about while running so just implement small changes and start to feel the difference before trying to adjust all at once. You’ll figure out how to improve your running form before you know it! As always, be sure to check out more running tips this month to implement along the way!
xoxo
Krysta
