Your Guide To Proper Running Form

Listed below are some recommendations for improving your running form in order to enhance running economy, enhance performance, and decrease the likelihood of injury.

Jogging

If you want to get the most out of your jogging workouts, here are the steps to follow. Despite having a slower pace than running, jogging still offers various health benefits.

• While jogging, maintain good posture, engage your core, and gaze forward.
• Avoid tilting your head down and slumping your shoulders.
• Broaden your chest, and keep it lifted as you draw your shoulders down and back.
• Keep your hands loose, and use a relaxed arm swing. Avoid crossing your arms in front of your body.
• To prevent injuries to your lower body, use a midfoot strike, and avoid hitting the ground with your heel. This allows your foot to land directly under your hip as you drive your body forward. A heel strike may cause your leg to slow down your stride and stress your knees.

Sprinting

Consider these tips for developing a powerful stride while engaging in the high-intensity action of sprinting, which demands significant muscle activation and explosive force.

• Slightly lean forward from your waist while engaging your core.
• Lift your chest, soften your shoulders, and draw them away from your ears.
• Use short, fast strides to conserve energy.
• To reduce your chance of injury, land softly and quietly with minimal impact.
• Use a forefoot strike, and propel yourself forward from your toes. With each step, lift your thigh so it’s parallel to the ground.
• Bend your elbows at a 90-degree angle and draw them straight back and forth, using an exaggerated movement and moving them through a wider range of motion than when you jog.
• Raise your hands as high as your chin and back toward your low back.
• Avoid rotating your torso and bringing your arms across the midline of your body.

On a Treadmill

If you want to decrease the impact on your joints and avoid overuse injuries, running on a treadmill is a viable choice. By utilizing a treadmill, you can maintain a steady and uninterrupted pace, enabling you to concentrate solely on your form.

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• Draw your shoulders back and engage your core as you slightly lean forward.
• Maintain an erect spine. Keep your shoulders directly above your hips.
• Relax your arms, gaze straight ahead, and avoid looking down or at the monitor.
• Use a short stride, and take small steps.
• Running on a treadmill will force you to shorten your stride since overstriding will cause you to kick the front of the treadmill.
• Unless you have concerns with balance, avoid hanging on to the rails as you run.

Feet

Correct running form requires the engagement of all body parts, particularly the feet. If you have ever pondered the proper way to land your feet while running, we have a response for you! There are three distinct foot strikes associated with correct running form: heel strike, midfoot strike, and forefoot running.

• Heel striking is when your heel hits the ground first, followed by your midfoot and then your toes. Many runners run this way because it feels most natural. There are also some health benefits, as heel striking can strengthen your calf muscles and ankles. However, heel striking does have some downsides. It can cause shin splints due to the additional stress in your lower legs and can lead to pain or injury in the knees or hips.
• Midfoot strike is when you land on the midsole of your foot first while running. Many runners say this footstrike lessens the impact of running on your joints. However, some also argue that it can increase the risk of injuring your feet, ankles, or Achilles tendon.
• Forefoot running is when you land on your toes while running. Runners who do this claim that it improves their forward momentum and lessens the pressure on their knees. However, others say forefoot running may cause stress injuries to the feet or lead to bouncing while running, which is not the most efficient way to run.

Previous studies suggested that midfoot striking or forefoot running might offer more advantages in terms of economy and injury prevention. Nonetheless, a review conducted in 2021, which examined multiple studies, discovered limited evidence supporting the notion that footstrike technique, including heel striking, is associated with a higher risk of injuries.

When deciding whether to run on your toes or heels, it is important to consider the specific circumstances. Running on your toes can generally lead to increased speed and reduced fatigue, making it advantageous for sprinting. However, it is not advisable for long-distance running. Heel striking is commonly seen among marathon and distance runners.

Regardless of the recent research study mentioned above, your choice of footstrike may not have a significant impact on injuries as previously believed. Therefore, it is ultimately your decision whether you prefer running on your toes or heels.

It is important to consider the advantages and disadvantages of both options and experiment to find the most suitable one for you and your body. If you believe that changing your footstrike is necessary for improving your running performance or preventing injuries, it is crucial to make that change. Consulting with a physical therapist can also assist in determining the appropriate footstrike.

Head and Shoulders

One common query that runners often have regarding the proper running posture is whether it is advisable to lean forward. According to Medical News Today, leaning forward during running can enhance the chances of sustaining injuries as it adds additional strain on the hips, knees, legs, and feet, thus potentially leading to overuse injuries.

Maintain a straight and upright posture while running. Instead of gazing downward at your feet, keep your eyes straight ahead. Ensure that your shoulders are relaxed and level. Your back should be in a straight position. Refrain from slumping over when you feel tired during your run. By maintaining a proper running posture, you can minimize muscle fatigue, soreness, and back pain.

Arms and Hands

When considering your arms and hands during running, you may ask yourself questions like, “What should be the position of my arms while running?” or “Is it preferable to keep my hands open or closed while running?” The recommended posture for your arms while running is to keep them at a 90-degree angle and allow them to naturally hang by your waist.

If your hands are positioned by your chest while running, you will be more prone to tension in your arms, shoulders, and neck, potentially impacting your performance and comfort. Make sure your hips are almost brushing against your hands as you move them back and forth.

To avoid tension, it is advisable to run with your hands slightly open as if you are holding a delicate item that you want to protect, rather than clenching your fists tightly.

Fix poor running form

In order to improve your running form, you have the option to record a video or capture a screenshot in slow motion, examine it, and proceed with making gradual adjustments.

If you notice that your hands are positioned too high near your chest while running, consciously lower them to your waist during your next run and try to consistently maintain this position. Similarly, if your running posture is slouched, make an intentional effort to lift your chest up during your next run. These small adjustments will contribute to enhancing your running experience and performance.

You can also utilize the following strategies to correct your running form.

• Make sure your spine is tall and erect, and your head is facing forward while running.
• Bend your elbows at 90-degree angles and keep your hands open and relaxed.
• Focus on keeping your breathing steady.
• Do core exercises to improve your stability and balance.
• Wear appropriate running shoes and replace them when they get worn down.