SMILE!

Do you know what is the most critical factor when it comes to running? Running Form. I have listened to numerous podcasts and read endless articles about this topic. Time and Time again, every running professional and athlete circles back to the importance of this concept. Many articles will guide you on the best way to achieve optimal running form. Some articles claim that you will become the fastest runner ever if you adapt your running form to what they recommend. Now, I am not saying that this is false. However, it would be best not to take this meaning as literally as most people do. Indeed, most top runners are constantly working on improving their form to become a better runner overall. When talking about running form, it is important to note that your body naturally adapts to a specific kind of running form throughout your life.

Additionally, so many people emphasize the importance running form plays in how fast you can run. Jack Daniels, a running coach expert, has tested runners with hands in their pockets, hands on their heads, and in various significant ways and has noticed that their running form has not impacted how quickly they can run.

Most importantly, running form is an essential goal for a runner, but this goal looks different for everyone. There is not one optimal running form that everyone should be trying to accomplish. The running form you are trying to accomplish will vary based on your current running technique and numerous other factors. It is also important to note that your natural running form can constantly be improved, and although it doesn’t always play a role in your pace, it can help optimize your running in general.

For this blog, I will walk you through running form techniques that you can help improve your running economy.

1) Looking at your feet: When running, it’s essential to keep your head up and your gaze forward rather than looking down at your feet. Not only does this help improve your posture and form, but it also allows you to be more aware of your surroundings and any potential hazards on the ground. To avoid looking at your feet, try focusing on a point in the distance and keeping your eyes fixed as you run. You can also practice running with a friend or partner, who can help keep you accountable and remind you to keep your head up.

2) Swinging your hands: Excessive swinging can lead to wasted energy and throw off your balance and form. Ensure that the swinging comes from your shoulders and not the elbow. To avoid swinging your hands, keep your elbows close to your body, and your hands relaxed, with your fingers lightly curled. Your arms should swing naturally back and forth, but not too much, and should be kept at waist level. You can also practice running with your arms at your sides or holding them comfortably, like at a 90-degree angle. Many professional runners recommend imagining that you have an egg in each hand as you run to avoid using extra energy.

3) Check your posture throughout your run! It’s essential to check your posture throughout your run to make sure you’re running safely and efficiently. It’s easy to get caught up in the rhythm of your stride and forget to pay attention to your form. Keep your head up, shoulders relaxed, back straight, and core engaged while running. To use your core, focus on pulling your belly button towards your spine and maintaining a strong, stable center. Lastly, make sure that your shoulders are aligned with your ears.

4) Overstriding! Overstriding is a common problem that many runners face. This occurs when a runner extends their leg too far forward when landing, causing their foot to land in front of their body. This puts unnecessary strain on the body and can lead to shin splints, knee pain, and even stress fractures. Overstriding also leads to losing energy as the body has to work harder to push off each step. To avoid over-striding, focus on taking shorter, quicker steps and landing with your foot directly underneath your body. This will help you maintain good form and reduce the risk of injury while improving your running efficiency.

5) Focus on your breathing! Proper breathing techniques can help you maintain a steady pace, reduce fatigue, and increase endurance. When you breathe correctly, you can deliver more oxygen to your muscles, which allows them to work more efficiently. It also helps to prevent side stitches and cramps. By taking deep, controlled breaths, you can stay relaxed and focused. Paying attention to your breathing can also help you stay present in the moment and fully enjoy your run.

6) Runners Bounce! Bouncing while running can lead to unnecessary strain on your joints and muscles, slowing you down and increasing your risk of injury. To avoid bouncing, focus on maintaining a steady, consistent stride length. Make sure your foot strikes the ground lightly. Keep your shoulders relaxed and your arms moving naturally at your sides. Also, pay attention to your breathing and try to exhale as your foot hits the ground. By practicing these techniques, you can reduce bouncing and improve your overall running form.

7) Leaning Forward: When you lean forward as you run, you put more pressure on your quads. Be mindful of this when running!

8) Glute Muscles are not being used: When running, it may seem like your quadriceps and hamstrings are doing most of the work. Although vital muscles, the glutes are equally as important!

By correcting these common running form mistakes, you can improve your efficiency, reduce your risk of injury, and enjoy a more comfortable and enjoyable run. So next Time you hit the pavement, pay attention to your form and make these simple adjustments for a better running experience.