What Is the Best Running Form?
If you want to elevate your running, it’s important to take a look at your running form and make any necessary adjustments and improvements. This will help reduce chance of injury, increase speed, and boost efficiency.
Your running gait plays a vital role in the many health benefits of running. It enables you to run longer distances at a greater intensity with less pain and discomfort.
There are specific form techniques to follow that may differ slightly due to variations in body mechanics. Take into account the distance and speed you want to run, as well as any relevant injuries or physical areas of concern.
Bear in mind that you may have picked up bad habits along the way that may be difficult to break because they feel familiar. That’s OK! It’s worth it to go through a bit of discomfort or unfamiliarity to get your form down and enhance your running experience.
Running form
Below are a few suggestions for improving your running form to boost your running economy, improve performance, and lower your risk for injury.
Jogging
Jogging may have a slower pace than running, but it still boasts a range of health benefits. Here’s how to maximize your jogging workouts:
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
The high intensity action of sprinting requires a lot of muscle activation and explosive force as you develop a powerful stride. Consider these tips:
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
Running on a treadmill is an option if you want to reduce the impact on your joints and prevent overuse injuries.
A treadmill allows you to run at a smooth, steady pace without any hinderances or necessary stops. This allows you to focus solely on your form.
Consider these tips:
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.
Your feet
Use an appropriate stride for your running speed. Land gently; avoid pounding your foot as you land, which helps prevent injuries.
The correct foot strike will also help improve your running economy so you’re using less energy while enhancing your speed.
Here’s how to look after your feet:
Land with control, using a smooth, even foot strike.
To avoid lower extremity injuries, use a forefoot strike, which utilizes more muscle activation when you land.
A midfoot strike helps propel your body forward.
Avoid striking with your heels. This can slow you down and stress your knees.
Maintain normal or neutral pronation of your feet by rolling your feet inward slightly. This allows your feet to properly absorb the shock of landing while keeping your lower body in alignment.
posted Thursday August 19th
by Healthline