Improve Your Form


Runners World |

If you want to stir up debate in your running group, bring up form. Proponents of minimalist-style running believe that just as there is a correct way to swim or swing a tennis racket, there is a correct technique for running.

Other experts say the way we run is individual, and messing with it invites injury. (Find an in-depth discussion of this debate here.)

But there is some common ground: Both camps agree that certain components of form, such as good posture and proper stride (as demonstrated here by Olympian and world champion triathlete Andy Potts), can help prevent injuries.

Here’s a look at these elements:

[tabs style=”boxed” title=”Improve Your Form “]

[tab title=”PRE-LANDING”] Improve-Your-Form-Pre-Landing

PRE-LANDING

Just before the foot strikes, the brain sends a signal to the muscles to prepare for impact. The muscles contract so they can stabilise the joints. If this line of communication is weak or slow, the muscles won’t get this heads-up.

1. Run with Good Posture

What It Means: Upper torso straight, lower back not arched, head directly over shoulders Why It Matters: Poor posture can put excess stress on back and knees. If your back arches, your body weight tends to shift back, making you more prone to overstriding. Try This: Strengthen your core and upper body. Practise good posture during the day. Bad postural habits carry over to your run.

2. Swing Arms Efficiently

What It Means: Arms moving forward and back Why It Matters: Arm swing affects trunk stability. An across-the-body arm swing tends to rotate the shoulders, or cause the trunk to sway, compromising core stability. Try This: Bend your elbows about 90 degrees and let your arms swing relaxed. Keep your elbows close to your body with your hands loose, which helps the entire body relax. [/tab]

[tab title=”IMPACT”] Improve-Your-Form-Impact

IMPACT

Some studies connect the impact forces of this touchdown phase to stress fractures and other injuries. And while midfoot- and forefoot-strikes minimise forces, experts agree that the greater hazard is overstriding – when the foot lands well ahead of the knee.

3. Land Lightly

What It Means: Consciously landing more softly Why It Matters: “When we try to run quietly, we make natural adjustments like shortening our stride and landing on our midfoot, which lessens impact forces, says Dr Anthony Luke of RunSafe. Try This: Run in place, letting your knees rise naturally for 10 seconds. Then lean forward and run for 50 metres, holding that posture. Repeat three times before you run. [/tab]

[tab title=”MID-STANCE”] Improve-Your-Form-Mid-Stance

MID-STANCE

The foot is moving through pronation, and forces are at their peak, which makes this phase the most potentially injurious. Loads as high as 2.5 times your body weight pushing down on unstable hip, knee, ankle, and foot joints can wear down muscle, tissue, and bone.

4. Lead with Your Hips

What It Means: Initiating the running motion from the centre of your body Why It Matters: Running from your hips and driving forward with your knees rather than your feet helps you maintain a tall posture and avoid overstriding. Try This: Engage your core muscles and imagine stepping over logs while you run.

5: Evaluate Your Cadence

What It Means: Your step rate, the number of footfalls you take in a minute Why It Matters: A faster cadence can minimise overstriding and reduce forces on the joints. Should You Increase Yours? Some experts see the value if your easy stride rate is 160 steps or less (a sign of overstriding), or if you’re injury-prone. Count every footfall. If you’re above 160, not injured, and not overstriding (ask a friend to shoot a video of you and check your foot and knee position), there’s little reason to change. If you want to experiment, increase it by five per cent. [/tab]

[tab title=”TOE-OFF”] Improve-Your-Form-Toe-Off

TOE-OFF

The hip goes into maximal extension; if hip flexors are tight, you’re more apt to arch your back excessively.

6. Engage Your Glutes

What It Means: Tapping your butt just for a second or two occasionally as you run is a simple way, says Dr Luke, to remind your body to contract and engage your glute muscles. Why It Matters: It keeps you thinking about form. “Having an awareness of what your body is doing, where your feet are, what muscles are working, helps you become a better runner,” Coach Orton says. [/tab]

[/tabs]

Should You Change Your Footstrike?

It depends who you ask. Some experts believe that landing on your mid- or forefoot, rather than your heel, greatly reduces injury risk, and some data supports that. Others believe there’s a strong chance you’ll trade one injury for another because landing on the forefoot increases impact forces on the calf and Achilles tendon.

Further complicating the matter: studies show that it’s difficult to know how you’re striking the ground (you think you’re midfoot- or forefoot-striking, but you’re actually heel-striking, and vice versa). This is a reason some experts say it’s more productive to focus on not overstriding, which is easier to determine on your own (see ‘Avoid Overstriding’, bottom of page).

The bottom line: If you’re running injury-free, most experts say don’t bother changing. But if you’re chronically injured, footstrike is another tool that could aid treatment and prevention. If you decide to try it, the transition must be gradual (coach Eric Orton has his runners start with just 10 minutes of forefoot-landing) and accompanied by plenty of foot, ankle, and calf strengthening.

Avoid Overstriding

What It Means: When the foot lands well ahead of the knee Why It Matters: Overstriding increases forces on the body, putting excess wear and tear on muscles, joints, and tissue. Try This: Focus on where your foot is landing in relation to your body, and land as close to your body as possible. Your lower leg should be vertical when your foot first contacts the ground. B2R running coach Eric Orton suggests this cue: when you run, rather than reaching with the foot, drive forward with the knee. Since it’s tough to overstride when climbing inclines, he recommends incorporating a weekly hill workout into your routine to give you a feel for the correct form.

Copyright © 2024 Hearst
.
.