Proper running form!!

[SarahPT]

Running gets a bad rap for being a high injury and painful sport. Almost all running injuries and aches and pain stem from running with bad form. Personal trainers are usually very aware of their clients form when they assist them with strength training, but rarely talk with them about form if they run or jog. This, in opinion, is horrible, because it could save many injuries and help people to enjoy running or jogging much more, and help people who are interested in running to be much more efficient at it.

I give workshops on running form, and go on about it for a good 2 hours. I've also written articles, which unfortunately have been lost since lap top crashed. I wanted to post this article which I find to be a reliable article for educating about running form, in place of own writing.

The best advice I can give to someone who runs, whether for the sport of it or just for exercise, is to RELAX. If you watch children run, they do so with their bodies relatively relaxed. Somewhere along the line as we become adults we decide that we need to tense our joints and muscle up when we run. This not only leands to injuries, aches and pains, but makes running more difficult and less efficient. Do, however, keep your core muscles engaged while running. Running is a VERY low injury sport when done so WITH GOOD FORM.

This article talks about distance running, but it is also appropriate for anyone who just runs or jogs as exercise. Sprinting form is only slightly different, with knees coming up slightly higher, and foot strike being a bit more toward the front foot.

Running Form for Distance Runners
By Rick Morris


One often overlooked subject when learning to run is your running mechanics or running form. Many recreational runners make the assumption that running form is only important for competitive athletes. That assumption is wrong. It is just as important for a new runner to learn proper running mechanics. In many ways it is even more important for a beginning runner to learn proper form. Learn it early and you will avoid picking up bad running habits that can cause you to become injured, frustrated and an inefficient runner. If you have bad running form habits correct them now. It will improve your performance and help you avoid injuries. Everyone’s form looks a bit different. Even among the elite, world class runners, you will see many different specific running styles. Some run low to the ground with little knee lift while others run powerfully, with high knee lift and a strong kick. Some athletes run with a slight forward lean and some run very upright. Despite the large variety in specific running forms, there are a number of elements that are common to almost all successful running styles. Each of these elements can be practiced and adjusted. Good running form is not something a runner is born with. It is a learned skill. I have been running for more than 35 years and I am still continually making small adjustments to form. The science and study of running mechanics can get very complicated and involved. As you progress to more advanced levels of running, your running form will become more and more important.


Foot Plant
One of the most important phases of running mechanics is the position of your foot when it lands on the ground. When you foot strikes the ground it will land either; toes first, ball of the foot first, flat footed or heel first. Many runners make the mistake of reaching out in front of their body and landing heel first. That type of foot plant is inefficient and can be the cause of a long list of injuries. When you land on your heel, your leg is straight and extended in front of your body. The combination of a straight leg and a hard heel landing transfers a lot of impact through your heel and up through your knee to your hip. The excessive stress a heel strike places on your joints can cause pain and injury to your hips, knee, ankle and foot. Shin splints (pain of the front of your lower legs) is an example of a common running injury that can be caused by heel striking and over striding.


A heel first foot plant also means you are over striding. You are reaching out in front of your body with each step you take. When you reach out in front of your body, you will land heel first and will be putting on the brakes with each step. It is like trying to drive your car while pressing on both the gas pedal and brake pedal at the same time. You are wasting energy and making your training run harder than it should be. Landing toes first is not an efficient style for distance running. Toe first landings result in a lot of up and down motion and puts a lot of stress on the calf muscles. Toe running is more appropriate for sprinting than for distance running.


As a distance runner, your most efficient foot plant is one in which your foot lands directly under your hips or your center of gravity. You may land on the ball of your foot or flat footed. The ideal landing position is slightly toward the outside edge of your foot, just behind your little toe. Your foot would then naturally roll slightly inward while pushing off over your big toe. The slight inward roll of your foot is called pronation and provides some cushioning during the running stride. A small amount of pronation is normal and desirable, but excessive pronation can also be the cause of injury and stride inefficiencies. Excessive pronation can be prevented through the use of motion control shoes. That type of shoe has strong heel inserts that stop the inside rolling motion of pronation. While motion control shoes will temporarily solve the problem, it is like putting a band aid on a cut that will never heal. It solves the immediate problem but it not a long term cure. Pronation can be caused by weak muscles in your lower leg or stride inefficiencies. Doing some barefoot walking and running will help strengthen the ankle and foot stabilizing muscles in your lower leg. Doing exercises and drills on an unstable surface such as a wobble board or stabilization pads can also help with this problem. If you pronate severely I would suggest consulting with a physical therapist to find out of there are alternatives to motion control shoes in your specific case.


Posture

Years ago, when I was first learning how to run, I was taught to run with a very upright and straight posture. I was told not to lean forward or backward. Nearly every coach taught that same technique. They coached that way because it was the way they learned to run. I ran successfully using that technique in the early stages of career but as I advanced to longer, more difficult training runs and higher levels of competition, that technique was no longer adequate. I began suffering from back pain and leg injuries. Running became more difficult and enjoyment level plummeted. So, I made changes. If you watch world class runners on television, you will notice that they appear to run with no effort. They seem to be gliding smoothly along the road or track. I watched the most successful runners. Nearly all of them run with a straight and erect back, but they lean forward very slightly. This very slight forward lean gives them a completely balanced posture. Balance is the key word. You should always feel as if your upper body is in balance above your hips.


When you are standing still your upper body is very straight and balanced on top of your hips. Go ahead and try this. Stand up and feel your body. Lean your body forward and backward. When you lean forward you begin to lose your balance in that direction. When you lean backward you feel your balance shift to your rear. Only when you are standing with a straight upper body do you feel in balance.


Now start to walk forward. When you being to move shift your upper body very slightly forward. You are leaning into your movement. In a way when you walk you are actually falling forward and catching yourself with your legs. Running is the same. When you run you need to lean forward to keep your body balanced over your hips. If you kept your body straight your balance would be shifted to the rear of your body. You would not be able to continue the action of “falling forwardâ€Â

[ironwill]

Interesting idea's!

[swanso5]

i would say that ordinary running form is a product or ordianry posture and/or weakness...if you have 1 good leg, of course you'll have an ordinary style and until those probelms are rectified, most won;t be able to change their style

[Packard]

Running gets a bad rap for being a high injury and painful sport. Almost all running injuries and aches and pain stem from running with bad form. Personal trainers are usually very aware of their clients form when they assist them with strength training, but rarely talk with them about form if they run or jog. This, in opinion, is horrible, because it could save many injuries and help people to enjoy running or jogging much more, and help people who are interested in running to be much more efficient at it.

I give workshops on running form, and go on about it for a good 2 hours. I've also written articles, which unfortunately have been lost since lap top crashed. I wanted to post this article which I find to be a reliable article for educating about running form, in place of own writing.

The best advice I can give to someone who runs, whether for the sport of it or just for exercise, is to RELAX. If you watch children run, they do so with their bodies relatively relaxed. Somewhere along the line as we become adults we decide that we need to tense our joints and muscle up when we run. This not only leads to injuries, aches and pains, but makes running more difficult and less efficient. Do, however, keep your core muscles engaged while running. Running is a VERY low injury sport when done so WITH GOOD FORM.

This article talks about distance running, but it is also appropriate for anyone who just runs or jogs as exercise. Sprinting form is only slightly different, with knees coming up slightly higher, and foot strike being a bit more toward the front foot.

Running Form for Distance Runners
By Rick Morris


One often overlooked subject when learning to run is your running mechanics or running form. Many recreational runners make the assumption that running form is only important for competitive athletes. That assumption is wrong. It is just as important for a new runner to learn proper running mechanics. In many ways it is even more important for a beginning runner to learn proper form. Learn it early and you will avoid picking up bad running habits that can cause you to become injured, frustrated and an inefficient runner. If you have bad running form habits correct them now. It will improve your performance and help you avoid injuries. Everyone’s form looks a bit different. Even among the elite, world class runners, you will see many different specific running styles. Some run low to the ground with little knee lift while others run powerfully, with high knee lift and a strong kick. Some athletes run with a slight forward lean and some run very upright. Despite the large variety in specific running forms, there are a number of elements that are common to almost all successful running styles. Each of these elements can be practiced and adjusted. Good running form is not something a runner is born with. It is a learned skill. I have been running for more than 35 years and I am still continually making small adjustments to form. The science and study of running mechanics can get very complicated and involved. As you progress to more advanced levels of running, your running form will become more and more important.


Foot Plant
One of the most important phases of running mechanics is the position of your foot when it lands on the ground. When you foot strikes the ground it will land either; toes first, ball of the foot first, flat footed or heel first. Many runners make the mistake of reaching out in front of their body and landing heel first. That type of foot plant is inefficient and can be the cause of a long list of injuries. When you land on your heel, your leg is straight and extended in front of your body. The combination of a straight leg and a hard heel landing transfers a lot of impact through your heel and up through your knee to your hip. The excessive stress a heel strike places on your joints can cause pain and injury to your hips, knee, ankle and foot. Shin splints (pain of the front of your lower legs) is an example of a common running injury that can be caused by heel striking and over striding.


A heel first foot plant also means you are over striding. You are reaching out in front of your body with each step you take. When you reach out in front of your body, you will land heel first and will be putting on the brakes with each step. It is like trying to drive your car while pressing on both the gas pedal and brake pedal at the same time. You are wasting energy and making your training run harder than it should be. Landing toes first is not an efficient style for distance running. Toe first landings result in a lot of up and down motion and puts a lot of stress on the calf muscles. Toe running is more appropriate for sprinting than for distance running.


As a distance runner, your most efficient foot plant is one in which your foot lands directly under your hips or your center of gravity. You may land on the ball of your foot or flat footed. The ideal landing position is slightly toward the outside edge of your foot, just behind your little toe. Your foot would then naturally roll slightly inward while pushing off over your big toe. The slight inward roll of your foot is called pronation and provides some cushioning during the running stride. A small amount of pronation is normal and desirable, but excessive pronation can also be the cause of injury and stride inefficiencies. Excessive pronation can be prevented through the use of motion control shoes. That type of shoe has strong heel inserts that stop the inside rolling motion of pronation. While motion control shoes will temporarily solve the problem, it is like putting a band aid on a cut that will never heal. It solves the immediate problem but it not a long term cure. Pronation can be caused by weak muscles in your lower leg or stride inefficiencies. Doing some barefoot walking and running will help strengthen the ankle and foot stabilizing muscles in your lower leg. Doing exercises and drills on an unstable surface such as a wobble board or stabilization pads can also help with this problem. If you pronate severely I would suggest consulting with a physical therapist to find out of there are alternatives to motion control shoes in your specific case.


Posture

Years ago, when I was first learning how to run, I was taught to run with a very upright and straight posture. I was told not to lean forward or backward. Nearly every coach taught that same technique. They coached that way because it was the way they learned to run. I ran successfully using that technique in the early stages of career but as I advanced to longer, more difficult training runs and higher levels of competition, that technique was no longer adequate. I began suffering from back pain and leg injuries. Running became more difficult and enjoyment level plummeted. So, I made changes. If you watch world class runners on television, you will notice that they appear to run with no effort. They seem to be gliding smoothly along the road or track. I watched the most successful runners. Nearly all of them run with a straight and erect back, but they lean forward very slightly. This very slight forward lean gives them a completely balanced posture. Balance is the key word. You should always feel as if your upper body is in balance above your hips.


When you are standing still your upper body is very straight and balanced on top of your hips. Go ahead and try this. Stand up and feel your body. Lean your body forward and backward. When you lean forward you begin to lose your balance in that direction. When you lean backward you feel your balance shift to your rear. Only when you are standing with a straight upper body do you feel in balance.


Now start to walk forward. When you being to move shift your upper body very slightly forward. You are leaning into your movement. In a way when you walk you are actually falling forward and catching yourself with your legs. Running is the same. When you run you need to lean forward to keep your body balanced over your hips. If you kept your body straight your balance would be shifted to the rear of your body. You would not be able to continue the action of “falling forwardâ€Â

I would add:

The arm motion controls leg motion. So that if you have a nice, loose arm motion you will have a nice loose leg motion. If you want to sprint, you just pump your arms high and fast and your legs will follow. The worst thing someone can do to their stride is to carry a walkman (or water bottle) in the hands. It alters the arm motion and destroys the fluidity of the stride.

[fitoverforty]

So that if you have a nice, loose arm motion you will have a nice loose leg motion.

Also, remember to keep the shoulders relaxed, don't tense up. Keep your hands open, don't clinch your fists tight (some people do this and don't realize it). Maintaining a good posture is key as well. Sometimes there is a tendency to hunch over when a runner gets tired which compresses the diaphragm and can cause the infamous "stitch" in the side.

[ironwill]

[quote="fitoverforty the infamous "stitch" in the side.[/quote]

Ugh......I've felt that one before!

[fitoverforty]

Yes, I have too and they are no fun! A strong core can prevent alot of that. posture as well as running times improved greatly after I strengthened core by doing side to side crunches, hanging leg raises, planks, leg lifts, etc.

Tensing up in the shoulders and fists, or any upper body tenseness zaps energy that is needed for the legs, that is why it is important to stay relaxed and keep fluidity throughout the body.

I have been guilty of running while holding a water bottle, or a walkman. It always felt awkward and uncomfortable. I did feel off balance and hated the sloshing of the water in the bottle! I finally bought one of those running belts that holds 4 or 5 smaller water bottles, and distributes the weight evenly. No worries now! I also bought an armband that holds cell phone/i pod and mace spray (for those early a.m. runs in the dark ) Another thing to keep in mind if you choose to be running on the streets while wearing an ipod w/ earphones...keep the volume at a point where you are still able to hear traffic and always...always stay aware of who and what is around you at all times. Pay attention to cars that pass you, notice if they pass back by more than once or if they slow down, pull in a driveway or stop near you. Go the opposite direction, or cross the street if able. One thing I did once when a car was acting suspicious and had stopped in the road ahead of me...I took out cellphone and acted like I was talking on it and pointed towards the car as if to take a picture of it...they left. And lastly, if at all possible, run in a group or with a partner and run facing traffic. Pay attention to anyone (pedestrian) that you may pass on the street...watch their body language as they approach you and make eye contact but not in an aggressive way. After you are past, look back a few times just to make sure they are still going on away from you.
Sorry didn't mean to make this into a running safety course...but I have been running out on the streets for years and have learned a few things along the way

[Packard]

A girlfriend of mine used to like to run alone early in the morning. She ran with "Heavy Hands" weights. I added a leather strap to two small claw hammers and told her to run with them instead of the heavy hands. (No one attacks a runner carrying two claw hammers.)

With that exception, I would say you should run empty handed, and concentrate on having your arms and shoulders loose. If they are loose the rest of your body will follow suit.