Ideal Running Form
Introduction
Runners train to become faster in a myriad of different ways. Distance runners go on long runs to build stamina and endurance in dozens of muscles throughout the body; sprinters practice passing batons to drill in muscle memory. However, a key aspect of running sometimes overlooked which can make a significant impact on speed, performance, and susceptibility to injuries is the all-important form. Although everybody's running form is unique to their body, there are a few universal qualities of proper form that can greatly increase output and decrease injuries.
Benefits of Proper Form
Before the right way to run is discussed, we must understand what it is about form that makes it so important. Proper form increases running efficiency— that is to say, runners will optimize their physical output in terms of speed with less energy being put in. Additionally, proper form employs the equal use of all necessary muscles in the body, meaning that the runner will not grow fatigued and overuse certain muscles nearly as much. Finally, many find that quality form allows them to run more comfortably, allowing them to enjoy the sport more.
A final thing to mention, though: everybody's body is different. Thus, when trying to mend bad running habits, it’s crucial to remember that what works for some may not be best for others. Anatomy, body mechanics, desired speed and distance, and existing injuries all help to determine what form is ideal for a runner, so go with what feels most comfortable and natural.
The Pillars of Proper Form
Proper form involves three major components that are very closely associated with one another, so improvement in one area almost always ensures progress in other areas. Proper form involves correct posture, foot strike, and cadence.
Posture: Ideally and no matter what speed a runner's going, their posture should be erect and straight, continuously so throughout the entire body. The head should be up and facing forward, the back straight, and the shoulders level. It’s common for shoulders to slouch the more tired someone gets, but this can cause neck and lower back pain over time.
Cadence: Defined as stride length and measured in number of steps per minute, an ideal cadence should be somewhere around 175 to 180. Experts agree that at such a cadence, running efficiency is optimized. Taking shorter strides will increase cadence, and vice versa; if a runner finds that their cadence is off, practicing different stride lengths with a high-end watch can help.
Foot strike: Not only does this involve which part of the foot makes contact with the ground, it also has to do with where the foot is relative to the rest of the body at time of striking. The ideal step is to gently land the foot directly under the body in a natural way. As long as this happens, the strike doesn't matter as much, though it's still important to note that the midfoot strike is ideal, since heel-striking is hard on the shins and knees and forefoot-striking can strain calves and Achilles tendons (forefoot striking is, however, necessary when sprinting).
Achieving Proper Form
There are plenty of exercises and steps that runners can take to fix flaws in their running form, and most don't require the use of fancy equipment or a specific location! Listed below are a few tips to enhance form and improve quality of life when running.
Feeling stiff and experiencing a low range of motion when running, affecting cadence? Try high knees; it will increase running efficiency and effortlessly carry people further with every step taken.
Legs hurt with each step? This is common in beginners; legs experience three times the force of body weight with each step when one runs. Try incorporating squats in every workout to ensure painless runs.
Tense in the back, neck, and shoulders? Though this can be attributed to posture, it can also be the way the arms are held. Remember to always hold them at waist level, bent at a 90 degree angle at the elbows. Ensure that they don't swing across the body; instead, make efforts to only swing them front to back.
Knees hurt after runs? Make sure that each foot strike is proper. Land directly underneath the body and not in front; this is known as overstriding and will, over time, strain muscles and bones, increasing the chance for injury. Also, try to strike with the midsole.
Conclusion
Paired alongside professional training, a proper and natural running form can greatly increase an athlete's quality of life, running economy, speed, and efficiency. Making subtle but important changes in the way one runs is often the easiest way to see noticeable improvements (and hopefully, some PR's) in a runner's athletic career.
Sources
Christine Luff, ACE-CPT. “8 Quick Fixes for Your Running Form.” Verywell Fit, Verywell Fit, 10 Aug. 2022, www.verywellfit.com/tips-for-proper-running-form-4020227.
Cronkleton, Emily. “Proper Running Form: Tips and Techniques to Run Better.” Healthline, Healthline Media, 2020, www.healthline.com/health/exercise-fitness/proper-running-form#techniques-for-improvement.
Improve Your Running Form with These 10 Running Drills, www.runnersworld.com/uk/training/a775995/how-to-perfect-your-running-form/. Accessed 16 Apr. 2024.
Monsewicz, Katie. “The Right Running Foot Strike for Every Runner.” CURREX, CURREX, 7 Feb. 2024, currex.com/blogs/news/the-right-running-foot-strike-for-every-runner.
What Is Cadence and Why Does It Matter?, www.runnersworld.com/uk/training/beginners/a772845/a-beginners-guide-to-cadence/. Accessed 16 Apr. 2024.