Proper running form is essential for any runner looking to improve their performance, avoid injuries, and enjoy their runs to the fullest. This article will detail the dos and don'ts of proper running form, ensuring you get the most out of your runs.
DO: Keep Your Shoulders Relaxed
One of the first things to focus on when it comes to proper running form is keeping your shoulders relaxed. Tension in your shoulders can result in discomfort, fatigue, and even lead to injury. Focus on letting go of any tension and keeping your shoulders down. A helpful tip is to imagine that you’re holding a potato chip between your shoulder blades and don’t want to crush it.
DON'T: Slump or Lean Too Far Forward
While relaxing your shoulders is important, it’s equally important to avoid slumping or leaning too far forward. This can lead to poor posture and inefficient running. Instead, focus on keeping your shoulders back and your torso upright. A good rule of thumb is to imaging there’s a string attached to the crown of your head, pulling you straight up.
DO: Land on the Midfoot or Forefoot
Another key aspect of proper running form is where you land on your foot. Aim to land on the middle or ball of your foot, rather than your heel. This will help improve your propulsion and reduce the risk of injury, particularly to the knees and shins.
DON'T: Overstride
Overstriding - that is, taking too long of a step with each stride - can put significant stress on your joints and lead to injury. Aim for a quicker cadence and shorter stride length to avoid overstriding. The ideal cadence is around 180 steps per minute.
DO: Engage Your Core
Engaging your core while running helps to maintain good posture, improve stability, and reduce the risk of injury. Focus on pulling your belly button towards your spine and maintaining a neutral pelvis. A strong core will also improve your running efficiency and endurance.
DON'T: Bounce or Cross Your Arms
Bouncing up and down or crossing your arms over your body are inefficient and can lead to wasted energy and discomfort. Instead, work on keeping your arms relaxed and swinging them straight forward and back, in line with your body. This will help maintain a smooth and efficient running form.
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