7 Running Form Habits of Highly Effective Runners

The key to better running is improved running form. While it may be challenging to adopt the changes at first, you will find running easier overall. Read on to discover the essential techniques for better running form

Most runners land with their heel first and roll to the front of the foot. This causes extreme braking forces in the body. This slows a runner down and jars the body, which can lead to injury. The heel touchdown also requires the foot to come down in front of the body, which further puts on the brakes. The foot should be landing under the body rather than in front of it.

Timing

The foot should spend as little time on the ground as possible. A quick step allows for more spring, which moves you faster and reduces jarring on the joints. You should also aim to be hitting the ground (with each foot) 90 times a minute or more. There are devices you can use that work like metronomes to help you set this rhythm.

Posture

Straight Back

It is important to get into the habit of running tall. There should be a straight line from your tailbone to the crown of your head. Many people are leaning back when they think they are standing straight, so it is wise to stand against a wall to feel the proper position. Avoid pulling the head back when running as this hinders breathing and hinders good form.

Head Position

Eyes

Where to Focus Your Eyes

Avoid looking down since this makes you run heavy. This may create injuries from the additional impact on your body. This brings the head forward, and the resulting slump pulls on the back, neck and shoulders. The stride is impacted by becoming shorter. You can look at the ground, but keep your head up and look down with your eyes only.

Position of the Arms

Pose Method advises the arms be very bent, but most coaches suggest about a 90 degree bend. It is important not to allow the arm swing cross the body. You will create a sideways motion rather than a forward motion. It is not good running form to have your energy moving in different directions.

Breathing Technique

Belly breathing was the accepted technique in this past. We now know good form requires active abdominals to keep the back safe. Air can be taken in efficiently by expanding the chest. Nose breathing versus mouth breathing is currently under debate. Many coaches recommend getting air in quickly, and mouth breathing is occasionally a must. People have found with nose breathing that the breath is deeper, it keeps them calm, and lowers the heartrate. You want to aim for a breathing pace of every two steps (for harder runs) or three steps (for easier runs). This results in a pattern of exhale, right foot, left foot, inhale.

Form can require a great deal of attention initially. However, just like driving a car, it becomes second nature in time. It is worth the effort to experience more comfort, fewer injuries, and greater speed.