Bad Form Flying Runner 
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I don’t know about you guys, but I don’t really have a solid visualization on what “good running form” should look like. I mean, I know what feels okay, but is there something I could be doing to make running feel better? With my recent knee injury, I have recently started questioning how good my form actually is and so I decided I should Google.
I found a lot of really useful information on Runner’s World and I thought I would recap it with you guys here:
Head Tilt: According to RW, “how you hold your head is key to overall posture, which determines how efficiently you run.” You should look ahead at the horizon naturally, not stiff-necked, and avoid looking down at your feet. “This will straighten your neck and back, and bring them into alignment.”
Shoulders: To give your best performance during a run, it is important to hold your shoulders “low and loose, not high and tight.” If you feel your shoulders rising or tightening, take a second to shake them out and make sure they remain low and loose. Also, they should “remain level” and not “dip from side to side.”
Arms: Regarding your hands, don’t clinch your fists! Make sure your hands are open with your fingers lightly touching your palms. Runner’s World says to “imagine yourself trying to carry a potato chip in each hand without crushing it” and your arms should swing forward to back, not side to side (meaning, they should NOT drift across your torso). They should fall “between your waist and lower-chest level” with your elbows bent at “about a 90 degree angle.”
Torso: As long as your head and shoulders are in the correct position, your torso probably is, too. “With your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient, upright position that promotes optimal lung capacity and stride length.” While running, ask yourself if you are “running tall” and if the answer is no, check your head and shoulder position then straighten up!
Hips: Like your shoulders and head, your hips should point straight forward. If you begin to slouch or lean, your hips will adjust and do the same. What does that mean? Pressure on your lower back and possibly put your back out of alignment. When running, “think of your pelvis as a bowl filled with marbles, then try not to spill the marbles by tilting the bowl.”
Legs/Stride: For sprinters, leg lift and stride is slightly different. But for distance runners, “efficient endurance running requires just a slight knee lift, a quick leg turnover, and a short stride.” How do you know what the perfect stride length is? “Your feet should land directly underneath your body” [with each stride]. In addition, “your knee should be slightly flexed so that it can bend naturally on impact.” So if you’re landing straight-legged, that is no good for your knees. And if the below-the-knee part of your leg ends in front of your body, your stride needs to be shortened because it’s too long.
Ankles/Feet: “To run well, you need to push off the ground with maximum force. With each step, your foot should hit the ground lightly–landing between your heel and midfoot–then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push-off. As you roll onto your toes, try to spring off the ground. You should feel your calf muscles propelling you forward on each step. Your feet should not slap loudly as they hit the ground. Good running is springy and quiet.”
Wow! These tips are making me want to go outside, print them out, and have someone read them to me as I run and make sure I’m running with good form!
Runner’s World has a ton of amazing articles regarding form and if you’d like to read more on the topic, here are some of them:
- A Stride Guide for Runners: Five ways to increase your stride length and run faster.
- Stride Drills: Stride drills to do after your daily work-out, performed by world class runners.
- Improve Your Form: Your running form with improve as you condition your body.
After reading about form, do you think you have good running form or do you have some changes to make? If so, what do you have to change?
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