Proper Running Form Guide
Learning proper running form can greatly improve
the quality of your runs. Although running form doesn't seem all that
important from a fitness standpoint, applying good running form will
help you make big gains in your speed and endurance, reduce your risk
for injuries, and enhance the way you feel during and after your runs.
Read the following guide to learn how to improve your running
biomechanics part by part.
Head
The position of your head will determine much of your overall posture, which
in turn will determine how efficiently you run. Let your gaze guide you.
Look ahead naturally and scan the horizon, not down at your feet. On the
other hand, don't cock
your head up where it creates tension in the shoulders. Avoid sticking
your neck forward unless you are sprinting a short distance. The back of your neck and
spine should represent a straight line perpendicular to the ground.
Shoulders
Keep your shoulders loose and low. Avoid keeping them tense and high.
This slows you down and you'll waste a lot of energy. This also prevents
the lungs from expanding to their fullest range, and you'll have less
oxygen to get to working muscles. Avoid shrugging your shoulders up as
you swing your arms because it makes your running choppy.
Arms
Although running is mostly a lower body activity,
you can't have proper running form without correct arm swing technique.
It helps you
keep your balance and follow threw with your leg stride. I'll start off with the hands because whatever they do or wherever
they go your arms will follow. Never clench them into fists. This will
create unnecessary tension throughout your whole body. Instead, gently
connect your thumbs to the top half of your index fingers. Then, gently
touch your finger tips to your palms. Imagine there is a potato chip
inside and you don't want to break it. Have your elbows bent at a 90
degree angle, but keep them relaxed at your sides. Never prop your hands
up high or bend your elbows too much. As you bring one foot forward
swing the opposite hand forward and up just below sternum level. Don't
protrude the hands outwards, but don't swing them past the center line
of your chest. When you make the transition to the other foot, swing
your arm
down and brush your thumb
past the hips. At the same time,
start your upswing with the other hand. Repeat this in a relaxed
fashion at a smooth rhythm on pace with your legs. Make sure you keep
those elbows bent. Remember to never over exaggerate the arm swing and
just stay relaxed.
Torso
Run tall by keeping your back perpendicular to the ground. Do not
lean forward (except when sprinting short distances) as this may lead to lower back
strain. It also restricts your lungs, therefore leading to less oxygen
intake. Avoid leaning backwards as this will cause you to heel strike
pronouncedly, putting too much stress on your knees, hips, and back. You
especially don't want to twist your torso from side to side. This causes
lots of imbalances in your body, which places stress at all the major
joint areas. Not to mention it's really inefficient because it displaces your forward momentum sideways.
Lower Body
Now, on to the juicy subject of running form, proper lower body
running biomechanics. First, let's talk about the feet because they will
determine overall stride quality. Take short steps and land your
feet directly under your body with each stride. If your lower leg lands
ahead of the knee, you are over striding and are increasing your risk
for injuries. Keep your knees slightly bent at all times and do not lift
them too high. Don't strike the ground with your toes. Instead, strike
softly with your midfoot and roll through to your forefoot smoothly. Bouncing
is inefficient as it displaces your momentum up instead of forward. It
also increases risk for injuries because you come down harder. Avoid
swinging your feet back too far. It doesn't really do anything for your
running but get you tired and increase your risk for hamstring injuries.
Stay low to the ground and practice quicker leg turnover. Just imagine
that you are gliding across the ground, and remember to stay relaxed.
Helpful Links
Homepage of eRunningTips.com
Benefits to Running
Beginners Running Guide
Proper Running Form
Running Heart Rate Zones
Interval Running Guide
Tempo Running
Improving Running Cadence
Creating a Weight Loss Running
Program
How to Choose Running Shoes
How to Prevent Running Injuries
Online Running Stores
Running in Cold Weather
Hot Weather Running Advice
Prevent
Running Cramps |
|
