Proper Running Form: 8 Tips To Improve Your Technique
Running is considered one of the best exercises because it has many health benefits like lowering your risk of cardiovascular disease, helping build strong bones and muscles, and reducing stress, among other things. Yet, many runners are unknowingly running with improper form, which can lead to injuries and decreased performance. Refining your running technique can help you run more efficiently, comfortably, and safely. Here are tips to perfect your running form.
One of the true benefits of the Unstill Life running group is having a coach to provide feedback and cues that improve your running form. Connect with Rachel at rachel@unstilllife.com to arrange a private running form session, or join us for a workout to work on form. See our events and register on Heylo, and sign up for our newsletter so you know where to find us.
1. Stay Upright With A Slight Lean
Maintaining an upright posture is crucial for good running form. Imagine a string pulling you up from the top of your head, elongating your spine. While running, keep a slight forward lean from your ankles, not your waist. This encourages forward momentum and helps reduce the risk of injury.
2. Engage Your Core
A strong core is the foundation of a solid running form. Engaging your core while you run helps stabilize your body and maintain balance. Think about keeping your belly button drawn slightly in and upwards, but don’t over-tighten your muscles—your core should be engaged but not rigid. Here are some great core exercises to help with your running form.
3. Relax Your Shoulders
Tension in your shoulders can lead to discomfort and wasted energy. Keep your shoulders relaxed and low, away from your ears. Avoid hunching forward. Instead, think about opening up your chest to allow for better lung expansion and easier breathing.
4. Keep Your Arms Compact
Your arms play a significant role in maintaining rhythm and balance. Keep them bent at a 90-degree angle and swing them close to your body, not crossing the midline. The motion should originate from your shoulders rather than your elbows allowing for a natural back-and-forth movement that helps propel you forward.
5. Focus On Cadence
Cadence, or the number of steps you take per minute can greatly impact your running efficiency. By taking more, shorter steps, the force exerted on your joints with each footfall decreases, potentially lowering injury risk. While 170-180 steps per minute is a good target range, the ideal cadence may vary slightly depending on your body type, running style, and fitness level.
6. Land Midfoot
Proper foot strike is crucial to avoid injuries and improve efficiency. Aim to land with your midfoot under your hips, not with your heel outstretched in front of you. This can help reduce the braking effect and lessen the impact on your joints, making your run smoother.
7. Use Your Feet Like Springs
Imagine your feet as springs, absorbing impact and propelling you forward. After landing on your midfoot, quickly transition to pushing off with your toes. This dynamic movement helps conserve energy and improves your pace.
8. Listen To Your Body
Lastly, pay attention to what your body is telling you. If you feel pain or discomfort, it may be a sign that you need to adjust your form or rest. Consistently check in with your body during runs and be proactive in addressing any issues.
Improving your running form won’t happen overnight. Focus on one aspect at a time because it’s all about making small adjustments and staying mindful of your body’s movement.
If you’re looking to join a running community, Unstill Life has a great community of runners of all different fitness levels. Learn more about our running community and sign-up to join us!
Check out Unstill Life on Heylo, a fitness community app. You’ll see our classes and runs listed, see photos, and chat us up.
