Want to learn how to run safe or even like the pros?
Many body builders have
said that “form” is everything when it comes to weightlifting. Indeed, the
importance of form in regards to running cannot be overstated. An individual’s
form can mean the difference between injury-free or injury-prone exercise.
Injuries associated with improper mechanics include stress fractures, knee
pain, IT band syndrome, and the ubiquitous low back pain. Form is intimately
connected with energy expenditure as well. Sub-optimal form can result in
premature exhaustion prior to a workout’s conclusion. Though running form can
be highly individualized, there are a few common intricacies that the world’s
most elite runners’ share. The following are guidelines to assist you in
developing your most energy efficient running style.
Posture: Simply stated –
run tall. The head should be carried over the hips and the ear should line up
with the shoulder if one views you from the profile. The body should not twist,
bounce, or hop. Posture rapidly decompensates when runners fatigue. The neck
tends to extend or backward bend and forward bending at the hips soon follows.
This deterioration leads to improper foot strike and predisposes to injury.
Eyes: Predominantly, keep eyes on the horizon. However, take time periodically to scan the approaching terrain to avoid potential sites of injury.
Arms: The arms should be carried at the same angle during the entire run. Elbows should be flexed to 90 degrees and carried close to the body. The arms motion should be straight through to the target destination. Arm motion across the body is probably the most common mistake people make. This detracts from the momentum the runner is attempting to establish. All motion should be directed at the target. The wrists and hands should be relaxed; no fists should be made. Lastly, the traps and shoulders, which maintain contraction in most runners, need to be relaxed like the hands and wrists.
Stride/Strike: Overstriding is like shooting yourself in the foot. This has deleterious effects as it causes the heel to strike the ground first, thus, acting as a brake to the rest of the body. The foot strike is controversial, but for sprinting, the most ideal position is to strike the lower aspect of the ball of the foot first and then roll forward onto the toes for the next take-off. The foot should land directly under the body.
Eyes: Predominantly, keep eyes on the horizon. However, take time periodically to scan the approaching terrain to avoid potential sites of injury.
Arms: The arms should be carried at the same angle during the entire run. Elbows should be flexed to 90 degrees and carried close to the body. The arms motion should be straight through to the target destination. Arm motion across the body is probably the most common mistake people make. This detracts from the momentum the runner is attempting to establish. All motion should be directed at the target. The wrists and hands should be relaxed; no fists should be made. Lastly, the traps and shoulders, which maintain contraction in most runners, need to be relaxed like the hands and wrists.
Stride/Strike: Overstriding is like shooting yourself in the foot. This has deleterious effects as it causes the heel to strike the ground first, thus, acting as a brake to the rest of the body. The foot strike is controversial, but for sprinting, the most ideal position is to strike the lower aspect of the ball of the foot first and then roll forward onto the toes for the next take-off. The foot should land directly under the body.
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