Trainer's Corner Week 5, Part IIIa: Good Running Form

Is Running Really That Complicated?

Here begins the more CLINIC portion of the 3-part series. We mentioned the differences between walking and running and using the Force like the Jedi. Now we go into running form.

Everyone knows what good running form looks like. And even if you can't precisely decsribe it, you can surely recognize it when you see it.

1. Posture of Entire Body—run tall. Imagine a plumb line dropped from the top of the head to the arch of your feet. Plumb lines follow the pull of gravity perpendicular to the ground, and so should your body.

2. Head and Eyes—look straight ahead, neither up nor down. Your head should be relaxed and still, eyes on the course about 10 feet ahead. Fatigue can cause shoulders to rise up and the head to tilt back. Be conscious of your position. Smile.

3. Shoulders—relaxed.

4. Arms (Arm Angle, Arm Swing and Arm Height)—the arms balance the motions of the lower body. Never carry the arms high on the chest. Arms should be relaxed at about an “acute angle,” a 90-degree angle, in between your hips and your chest. Your swing should be natural and like a pendulum from the shoulders, elbows down, the arch extending from chest high to the seam of your shorts. The upper body should not twist from side to side.

5. Hands (Grip and Position)—keep your hands relaxed and your wrists loose. Cup your hands and touch the thumb to the forefinger. Some like to visualize “bouncing quarters,” pulling on a rope, and punching forward. But whichever visualization works best for you, your hands and wrist needs to be relaxed.

6. Hips & Buttocks—your upper body should sit naturally on top of your hips, not sticking your butt out of curling your hips under you. Your hips and buttocks are all one power mechanism. When engaged with a strong core, your form will be strong, especially during times of fatigue.

7. Knee Action—the knee drives up as the hips rotate to pull the swing leg forward, and the upper body balances this movement with a rotation in the opposite direction. Let your legs come forward naturally, swinging with the weight of the leg. Knees shouldn't be lifted beyond their natural swing.

8. Stride Length/Angle—don't over stride, this is the cardinal sin of running. Avoid reaching for the next stride. Run tall with a low forward knee lift. Again, you should not force anything while running. Relax and let it come to you.

9. Stride Frequency—you're aiming for a high leg turn-over. 180 steps per minute (SPM). Take a stop watch and count 30 steps for 10 seconds.

10. Gait—your gait should not be too long or too short. Too long and you skeletal muscles will tire quickly. Too short and you expend more energy given the speed you are running.

11. Foot Plant—here lies the greatest controversy in running biomechanics. Although some will argue for a heel-first landing, especially for older or less accomplished runners, many authorities call for you to land on your toes—particularly the lower part of the ball of the foot, dropping the heel, and pushing off the ball of the foot. The faster you run, the more tendencies there are to land on the lower ball of the foot. It is highly recommended that you land in the middle of your feet, somewhat on the balls of your feet. Also, the faster you run, your feet tend to land along one plane of travel under your center of mass. Try not to turn your feet out. You should not have to FORCE good running form since that can lead to more injury and, ironically, less efficiency.

12. Foot Position—they should land under your center of mass on one plane of running.

13. Relaxation—avoid unnecessary use of energy through tension and stress originating in the face, hands, or arms. Save your energy for running with a relaxed, efficient form. It pays off. Smile, have dainty hands and arms, and your lower body should move naturally.

Other Factors Affecting Running Form

1. Q-angle.

2. Leg-length discrepancies.

3. Muscle weakness or imbalances.

4. Arch height.

5. Shape of foot.

6. Proper shoes.

7. Breathing