Correct Running Form

Correct running form is important to learn to make running as efficient as possible.  Believe it or not, running efficiently makes running easier.  Your expend less energy and will be able to run faster.  When trying to improve our running, we often concentrate on speed work, hill work, distant running and utilize a heart rate monitor to keep in our target heart rate zones, but few of us really concentrate on proper running form.

Head – The best way to put it is to let your gaze guide you.  Look out on the on the horizon and keep you head up.  Resist the temptation to look down.  Your head should be level and your neck relaxed.  Don’t jut your chin out. 

Shoulders – keep your shoulders low, square and relaxed.  As you run further distances or tire during your run, your shoulders will have a tendency to creep up and get tense.  If you find this happening, shake them out to try to get them relaxed again.

Arms and hands – Your arms play a very important part in your running technique and the whole efficiency of your run.  Arms should be bent at a 90 degree angle.  While running, your arms should swing forward and back and try to avoid crossing them over the front of your chest.  Keep your hands in a loose fist with thumbs resting on top.  If you find yourself making a tight fist then shake it out.  Try to avoid carrying anything while you are running.  Those that like to carry your keys, ipod or cellphone, get yourself an arm or waist pouch, so that your hands are free to help with your run.

Posture – Maintain an upright posture, your spine should be straight and your torso long.  Coaches often refer to this position as “running tall”.  Running tall keeps your chest area open which allows your lungs to expand.  If you start to slouch, take a deep breath and this will naturally straighten your torso.

Hips – your hips should be centered and facing forward.  With the correct posture, your hips will fall into the ideal position.  Think of pointing your hips straight ahead.

Legs and feet – when your feet fall, they should be hitting the ground slightly behind the midfoot and your knees should be slightly bent.  Your feet should land directly below your body, keeping your ankles flexed for a powerful pushoff from your toes.  Think of your movement being fluid.

While trying to remember all these tips on the proper running form – don’t forget to breath, relax and enjoy your run!

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