You Asked Series: How can I improve my running form?
The million dollar question! Form is something that can be useful in tweaking (read: making small adjustments), but there’s a fine line in avoiding changes that might impact your body in other ways.
Let’s start here: there is no “perfect” running form.
Everyone has a different body and different body mechanics so what works for some may not work well for others. Before we think about looking closely at or adapting your form, first I want you to pay attention to the following things during your next couple of runs:
Are there places where you’re holding extra tension that you can let go of (maybe in your jaw, hands or shoulders)?
Where do your feet tend to hit the ground as you strike it?
Where do your arms live when you run (near your waist? near your chest? Do they cross in front of you or swing at your sides?)?
What do your hands do (are they clenched or open?)?
Does anything change as you get more tired?
If you can, make some notes post-run (or post-a couple of runs to see if there is any consistency). Most of all DON’T OVERTHINK THIS. Just be an observer. See and feel what your body naturally does.
Now that you have a few days of observant running under your belt, let’s take a look at some of the heavy hitter areas of the body and how running form comes in to play generally:
Head: It’s natural, relaxed and allowing your eyes to stay on the horizon.
Hands: They’re relaxed and slightly cupped with your palms facing in.
Arms: They’re sitting high and loose with your elbows bent at 90 degrees. During your run, they swing naturally at your sides without crossing in front of your body.
Shoulders: They stay square, not slouched (think open chest, or the opposite of what the majority of us do when we text or type on a computer) with your core engaged.
Hips: Like the shoulders, they’re square (facing forward) and maintain a slight forward lean in your body. Think about running tall and relaxed through your hips.
Feet: They sit about hip-width apart and land directly under your body when running. Try to think about running light and smooth on your feet and aiming to touch down between your heel and mid-foot.
Keep in mind that it’s likely you’re already incorporating these form elements into your run without even knowing it! Either way, it’s important to notice what your body does naturally first, then play around with how different positions make you feel. For example: does relaxing your arms and hands more make you feel like you have more power? Does the engagement of your core help keep your body leaned slightly forward without impacting your lower back? Does landing mid-foot make your knees feel better?, etc. Remember, there is no “perfect” running form, just a perfect form for your body.
