Run Right: Tips for proper running form

With all the jargon involved in running, some newbies (and experienced runners!) are probably wondering,  just what is the right way to run?

The answer is simple yet complicated.  Run in a way that feels right for your body, but also efficient. But how do you figure this out? One word– practice.  

I’m always working on my form. I actually ran my first 5k race of the season this past weekend, but really I was so happy to have a flat, fast race to reconnect with my running form. So much factors into it, but to me, proper running form requires a combination of physical strength, mental focus, and individual body type.  With proper form, runners can avoid injury and experience more comfortable runs.  No one’s running form will be exactly the same as someone else’s, but there are tips to help everyone achieve their personal proper running form.

Physical Strength

Besides the cardiovascular challenges of running, muscular strength and endurance is necessary to achieve proper form.  Since the heart is working so hard to supply oxygen to the legs, other parts of the body tend to fatigue quickly.  Overuse injuries occur more frequently when muscles and joints are not conditioned for the strenuous toll running takes on the entire body.  This can be counteracted by incorporating a strength training routine into a running program.  A complete strength training routine for runners would include all muscle groups, however, the most important area to address is the core region.  The abdominals, obliques, and back need to be strong in order to support the rest of the body.  If they are not, a runner will begin to hunch over, putting stress on other muscles and joints.

Mental Focus

Proper running form also requires consistent mental focus.  Keeping a tight core will enable a more neutral central of gravity, therefore putting less stress on other muscles.  Also, focusing on keeping the shoulders back will avoid the tired runners hunch that can put a great deal of strain on the back.  The positioning of the arms, wrists, and hands should also be neutral and relaxed.  Foot strike should be light and comfortable.  The main goal of running form is to keep the rest of your body as relaxed as possible so that your heart can focus and pumping energy supplying oxygen to the legs. All this takes a whole lot of mental focus, especially when your just plain tired. I don’t typically converse when I run for two reasons: 1) I’m tired, 2) I’m just thinking way to much about what I’m doing. 

Individual Body Type

Every body is built differently, and therefore, will have a slightly different proper running form.  All of the guidelines are the same, but it takes practice to find the proper form for an individual body type. Trying to alter natural bio-mechanics can just end up stressing the body to the point of injury. Experimentation is the only way to find what works best.

Hills, Trails, and Other Variables

Form has to change with special terrain such as hills and trails.  Running up a hill can be attacked by shifting the center of gravity slightly forward and driving the knees higher during each stride.  It takes much more mental focus to keep the rest of the body relaxed while pushing up a hill.  Trails require a shift in foot strike to be ready for the unpredictable terrain.  As opposed to a strictly heel-toe jog, a mid sole strike will enable a runner to change direction easily and quickly. Always pay close attention to your terrain and adjust accordingly.

Bonus

I also happened to read a Runner’s World article recently on the role of the hips, pelvis, and glutes in running form. I didn’t even talk about foot strike above (which is strange since I run in Newtons), but this article really helps to clarify foot strike as the result of efficient mechanics, rather than the initial focus. It’s a long read, but worth it {says the total running dork!}

Anyway, following basic tips for proper running form can make runs more comfortable and can help runners avoid injury.  Physical strength, mental focus, body types, and terrain all play a part in achieving proper form.  Keep running to find your personal proper running form.

I am not a certified running coach. The tips provided on this blog are solely based on personal experience. Visit my About page to see exactly what that encompasses. Always educate yourself fully before embarking on a new exercise program.

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