Perfect Your Running Form!

To get from Point A to Point B as efficiently as possible, remember these simple cues.

Jonathan Beverly |

Whenever I’m spectating at a race, I always find myself marvelling at the leaders’ gaits. Their feet barely touch the ground – and their strides are so long! Seeing that beauty in motion may make you want to try emulating them on your next run.

But you shouldn’t. Willing yourself to run differently to what comes naturally – like actively trying to land on your forefoot or midfoot, decreasing your ground contact time, or changing your stride length – can lead to injury and make you less efficient.

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Instead, it’s important to make the way you run work for you. How? Start by following proper form cues, which are universally accepted among coaches, scientists, and sports-medicine professionals. Their simplicity is what makes them winners: they’re straightforward enough that you can perform them correctly; and when implemented, they can create changes that enhance your form without altering it.

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Of course, there’s a catch. Like many South Africans, you probably sit at a desk all day, slumped over a computer screen – and that does nothing good for your hip and shoulder mobility, or your posture.
Which is why, to reap the full benefits of form cues, you’ll need to develop strength and flexibility first; both will help correct the constraints your form takes on from your day-to-day habits.

Here are the best cues that all the pros – and their coaches – use to pump out a better run.

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Run Tall

On a track, I watched coach Andrew Kastor conduct a morning speed workout for his club members. As the intervals took their toll, Kastor implored each athlete to “Run tall!” If there is one cue that stands above all, this is it.

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Running tall simply means being as upright and balanced as possible. It starts with the hips: pull your butt in, rotate your hips back, straighten your spine, and lift your chest up. Your shoulders should be pulled back and down. Your head is stacked directly over a straight spine and neck. Imagine a string attached to your head, lifting you up and gently pulling you forward at the same time.

Keep Your Elbows Back

Physical therapist Abby Douek cues runners to touch their waistband with each stride, as it ensures that the arm drives back and opens up behind the body.

It also cues the legs to drive backward – which is key later in a run or race, when you tend to lose power. Driving your elbows backward also shifts your balance upright and forward, so your feet land closer beneath your body and push backward to propel you forward.

This arm position also helps ensure that your movement and force all travel in a forward and backward direction. If your arms only stay in front of your body, they tend to swing across your midsection, misdirecting motion and wasting energy in sideways and rotational movements.

Run Softly and Quietly
This cue has scientific backing: in a 2011 study from the University of Delaware’s Motion Analysis Laboratory, runners who were told to run softly and more quietly were able to reduce their foot impact – that means less stress on bones, joints, and muscles. After eight sessions, the subjects retained the change for at least a month.

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Other coaches confirm what I have seen: runners are able to run more smoothly simply by trying to make less noise. Coach Bobby McGee says, “Avoid ‘muscling’ the run. Think about running on thin ice.” He can tell when a runner is getting better, because her stride is quieter and he can’t pick her out from among a group.

Do 10-Second Striders

It may not make much sense at first, but when you feel tired, that’s not the time to slow down. Douek says distance runners think they need to do that to cover more mileage, but she says it’s better to speed up for 10-second bursts every five to seven minutes once fatigue has set in. You don’t want to sprint – just pick up the cadence and the speed slightly. It changes the muscle groups you call on, and can make running feel easier and more natural. Then you can focus on holding that form as you return to your slower, longer-run speed.

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Adapted from Runner’s World Your Best Stride: How to Optimise Your Natural Running Form to Run Easier, Further, and Faster – With Fewer Injuries, by Jonathan Beverly (R345,

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