Running Form

The Art of Running
Running, a seemingly fundamental human activity, surprisingly sparks a considerable amount of debate regarding the correct approach. Although the author of this article leans towards the minimalist perspective, this section is not intended to advocate for any particular stance. The focus here is not on the type of shoes one should wear or their significance. Instead, the choice of running style largely depends on individual goals and the level of dedication to practicing technique. However, it’s worth noting that there are universally agreed-upon basic principles that many seem to overlook. Addressing these common mistakes could provide quick solutions to most issues.

Don’t Injure Yourself Trying Not to Injure Yourself

It might sound amusing, but injuring yourself in an attempt to avoid injury is a scenario that’s easier to encounter than you might think. Even the author, with years of training in biomechanics and injury prevention, has fallen into this trap. So, it’s crucial to exercise caution. If you’re planning to start tweaking your form, it’s advisable to dial back the volume of your training. Additionally, you may notice that after a few adjustments, your aches or pains begin to go away. Don’t take this as a sign from the running gods to sign up for that ultra marathon next weekend. Remember, you are introducing new movement patterns to your body, and it will take some time to adjust.

A Joyful Journey to Upright Elegance
Slouch forward and curl your neck and shoulders in, as if you’ve been scrolling on your phone for hours. Now, take a deep breath and reflect on the sensation. Uncomfortable, isn’t it? If you’ve tried running, you’ve probably figured out that breathing is a crucial part of the process. Believe it or not, our posture can significantly impact this. Additionally, not maintaining a strong, upright posture can throw off our center of gravity, leading to a host of interesting biomechanical issues.

Fortunately, the solution to this is rather straightforward. Follow these steps to improve your posture:

1.Stand upright, inhale deeply, and visualize the tension in your muscles dissipate.
2.Picture a string attached to the top of your head, pulling you upwards. Relax your shoulders and allow this imaginary string to elongate your spine.
3.Gently tuck in your chin. The movement should be so subtle that your chin barely shifts, but you can feel your muscles engage and perhaps a slight stretch at the base of your skull.
4.Draw your belly button slightly (imagine to about 10% of its full range) towards your spine. This action will cause a slight upward rotation of your pelvis and a subtle straightening of your lower back.

Remember, most people get this right on their first attempt. The only somewhat common mistake is an aggressive arching of the lower back. Avoid this. If you feel the need to exert a lot of tension contort yourself into the posture, you’re not doing it correctly. The goal is to feel neutral, balanced, and relaxed. Now, take a deep breath into your abdomen and if it feels great, this is the posture you’re aiming for.

Forward Lean

Observe an elite-level runner in action, and you’ll see a distinct forward lean as they race. However, it’s crucial to distinguish this lean from a slump or bend at the waist. The pace of our run dictates the degree of our lean - the faster we run, the more pronounced our lean becomes. Forcing this lean when our speed doesn’t call for it can lead to unnatural strains on our bodies. Instead, concentrate on maintaining your height and balance. As you practice high-speed running techniques, such as sprints and strides, you’ll naturally develop a forward lean.

Elbow Drive and The Secret Art of Arm Swing
The next time you spot a grimacing jogger, knees strapped with drugstore compression braces, pay attention to their arms. You might notice a recurring pattern. Their arms, stay in front of their torso, disrupting their posture, balance, and form, stealing away their forward momentum and directing the impact into their legs. If this description resonates with you, what’s the alternative? Here are the steps to follow:

1.Embrace the excellent posture you’ve been honing and allow your hands to relax.
2.Bend your elbows to an angle that’s roughly around 90 degrees. Feel free to bend a bit more if it feels comfortable.
3.Keeping your elbows close to your sides, practice driving them backwards from your shoulders, extending behind your torso.
4.Now, it’s time to run! As you stride forward, ensure your elbows are driving backwards in sync with your legs.

Many people initially find this arm movement a bit unfamiliar and aren’t quite sure how far back they should be driving their elbows. Here’s a handy tip: when you’re running with the sun to your side, glance down at your shadow. You should see a triangular patch of light between your torso and elbow with each backward drive. This is a good indicator that you’re on the right track.

Another useful guideline is that, with correct posture and arm swing, your hands should just come into the bottom of your field of vision as they swing forward. If you see more than just your hands, it’s a sign that you need to maintain your upright posture and continue driving those elbows back.

While it’s natural to focus on our legs when we run, harmonious movement of the entire body is key to efficient running. So, don’t underestimate the power of a strong elbow drive. It’s not just about the legs - rhythmic unity across your body can significantly enhance your running performance.

Beat the Overstride
In running, cadence refers to the number of steps you take in a given time period. It’s essentially a measure of the speed at which your feet are moving and is typically quantified in steps per minute. The rate at which we cycle our legs influences many aspects of our run, but one key factor is that a well-managed cadence can help prevent overstriding. Overstriding occurs when we extend our feet too far in front of us with each step, causing our heels to slam into the ground. This not only brakes our forward momentum but also sends a significant amount of shock through our bodies with each step. If there’s one thing you want to avoid when running, it’s overstriding.

Many runners, especially beginners, naturally fall below this optimal range. So, consciously quickening your step turnover can be beneficial for the majority. But how do you increase your cadence without simply running faster? The key lies in controlling your stride length. Concentrating on taking swift, short steps not only boosts efficiency but is also gentler on your joints.

A practical tool to cultivate a faster cadence is a metronome, a device that emits a beep or beat at set intervals. There are numerous free metronome apps available for your smartphone. To use one, divide your target cadence by three. For instance, if you’re aiming for 180 steps per minute, set your metronome to 60. As you run, each beat or click should align with every third step (alternating feet).

Remember, improving your cadence is a skill that needs to be honed over time. If your natural cadence is significantly lower than your target, don’t rush to reach it. Gradually increase your speed, and if it feels too strenuous, slow down. Allow your body to acclimate to the new pace before attempting to increase it again.

Concentrating on synchronizing the backward drive of your elbows with the beat, and allowing your legs to naturally follow, can make the process feel less awkward for some. Additionally, practicing this technique while running in place can be a beneficial exercise.

"Running is Bad for Your Knees."

Heard this statement before? Well, it’s not true. Running with incorrect form and/or overdoing it can be unhealthy, just like any other activity: weightlifting, dancing, swimming, throwing a baseball, and so on. ‘High impact’ exercises, when performed correctly and in moderation, can offer numerous health benefits. The forces generated by these activities can stimulate our tissues and bones, encouraging them to become stronger and more resilient. The rapid responses required to absorb impact can enhance our balance and coordination. So, stay safe, exercise smartly, and don’t be deterred by unfounded claims.

Running in the Screen Age
Our bodies are remarkably adaptive, responding to the demands we place upon them. This adaptability is a crucial factor to bear in mind as we navigate our daily routines. Prolonged periods of slouching or hunching over desks and cell phones can seep into our running posture and, more critically, impact our overall health.

Therefore, it’s essential to be mindful of our everyday habits. Striving to maintain a posture that is both strong and relaxed, balanced and poised, can make a world of difference in all facets of life.

In the modern world, many of us are tethered to screens for significant portions of our day. It’s an undeniable reality, but one that we can manage with some thoughtful adjustments. Position your screens at eye level to avoid the strain of constantly looking down - laptops, in particular, are notorious for encouraging poor posture.

Consider the benefits of standing desks or elevating your screens. But perhaps most importantly, remember to take micro breaks throughout the day. These small moments of respite, although seemingly unrelated to running, can significantly enhance our performance. By making these subtle changes, we can ensure that our modern lifestyles don’t compromise our health or our running form.

Cultivating a Growth Mindset
Taking the first step towards mastering a new skill and reaching our goals can be an engaging yet challenging journey. This is especially true when we aim to refine our running form. A crucial factor that can significantly influence our success in this endeavor is our mindset. In particular, cultivating a growth mindset, as opposed to a fixed one, can be transformative. The journey towards progress is rarely a straight line; it’s a winding road with highs and lows. It’s essential to remember that our starting point does not determine our endpoint. The keys to unlocking our potential and achieving success are persistence, patience, and trust in the process.