8 Tips for Proper Running Form
Improving your running form can help you run more efficiently, faster and comfortably, and with less stress on your body and reducing the risk of injury.
Proper running form also reduces your risk of fatigue, ensuring that you are getting the most out of your run.
The following tips will help perfect your running form.
- Look Ahead
Don’t stare at your feet. Your eyes should be focused on the ground about 3 to 5 metres ahead. Not only is this proper running form, but it’s also a safer way to run because you can see what’s ahead and avoid falling.
Is your head falling forward as you run? This increases stress on the neck and shoulder muscles, leading to tension. To prevent leaning forward with your head when you’re running, hold it so that your ears are right over the middle of your shoulders.
Imagine yourself as a puppet on a string as you run, with your entire body held long and straight.
- Keep Hands at Your Waist
Try to keep your hands at waist level, at the point where they might brush your hip. Your arms should be bent at a 90-degree angle. Some runners tend to hold their hands by their chest, especially as they get tired.
You will feel more tired by holding your arms that way and you’ll start to feel tension in your shoulders and neck. (However, if you are sprinting, your arms will naturally drive your hands further back and up.)
- Relax Your Hands
Keep your arms and hands as relaxed as possible when you run. Avoid making a fist. If you’re clenching your hands, the tension will move from there up your arms to your neck and shoulders.
A relaxed fist is ideal. Pretend you’re holding an egg in each hand that you don’t want to break.
- Check Your Posture
Keep your posture erect. Your head should be up, your back straight, and shoulders level. Keep your ears over your shoulders maintain a neutral pelvis. Make sure you’re not leaning forward or back at your waist, which some runners do as they get fatigue.
Check your posture regularly. When you’re tired at the end of your run, it’s common to slump over a little, which can lead to neck, shoulder, and lower-back pain. When you feel yourself slouching, poke your chest out.
Maintaining good form at the end of your run is important for fighting off fatigue and finishing strong.
- Relax Your Shoulders
Relax your shoulders by facing forward squarely and not hunching over. Rounding the shoulders tends to tighten the chest and restrict breathing. You’ll breathe a lot easier if your shoulders are relaxed.
Also, do not shrug your shoulders. If you do, squeeze your shoulder blades together on your back. Keep them in that position and allow your shoulders to drop.
- Keep Your Arms at Your Sides
Avoid side-to-side arm swinging. It will more likely cause slouching, which means you’re not breathing efficiently. Inefficient or shallow breathing can also lead to side stitches or cramps in your abdominal area.
Allow your arms to drop by your sides and position the distance between the upper arm and forearm at a 90-degree angle with your shoulders back and relaxed.
- Rotate Your Arms from the Shoulder
Your arms should swing back and forth from your shoulder joint, not your elbow joint. Drive your elbow backward and then let it swing back toward you.
Your hand should be almost grazing your hip as your arm comes back in front of you.
Also. imagine a vertical line splitting your body in half—your hands should not go past that line.
- Don’t Bounce
If you bounce when you run, known as vertical oscillation, your head and body are moving up and down excessively, wasting a lot of energy. The higher you lift yourself off the ground, the greater the shock you must absorb when landing and the faster your legs will fatigue.
Run lightly and land softly on your feet. Try to keep your stride low to the ground and focus on quick stride turnover. Take short, light steps, as if you’re stepping on hot coals.
Some experts say a cadence of 90, with your left foot contacting the ground 90 times per minute, is the turnover rate seen in the most efficient runners. Shortening your stride will raise your cadence.
Optimize Your Form to Prevent Injury
If you are still struggling with problems related to poor running form, you might want to do a gait analysis.
If your analysis reveals problems with your form, you should take steps to correct your technique to avoid strain or injury.
Any problem might be indicative of weakness or tightness in your calf muscles or a sign of poor hip extension. Exercises such as calf stretches and hip flexor stretches, or hip strengthening may help to correct your running form.
Ask us at Advanced Care Chiropractic
If you are still experiencing pain that might be related to your running form, it’s time to get some advice. We will assess your pain, check for possible injury, and recommend any changes or exercises that might help.
Need help with injuries due to your running form? Book a consultation with our Sydney chiropractors today.