Although running form is as individual as you are, there are certain guidelines that promote effective and injury-free running. Proper form may not necessarily come naturally to you, so consciously focus on it during every run.• Relax and run lightly. Tense muscles force you to work harder. Focus on smooth, straight movements.
• Remain tall and upright. Keep your torso erect so you can breathe deeply from your diaphragm. Hips should be pressed slightly forward and butt tucked in. Look forward to the road in front of you, not at your feet.
• Keep your shoulders square, level, and relaxed.
• Bend your elbows at 90°, keeping forearms parallel to the ground. Easily drive the elbows backward as you run.
• Allow your arms to lightly swing to help propel you forward and to provide balance and coordination with legs. But avoid excessive movements. Hold your hands with relaxed fists. (Imagine you are lightly holding a cracker in each hand. Don’t crush the cracker!)
• Use pendulum-like leg movements with moderate knee lift. (Do not try to “overstrike,” or force a long length, with leg movements. This causes you to reach out too far in front of your body.) Push off powerfully with the rear foot and reach out with your forward foot. Use the forward momentum to center your body over the foot at touchdown.
• Plant your foot in the most natural and efficient way. Research states that a natural foot plant most often involves landing on the middle portion of the foot with the heel striking a second later, rolling forward, then pushing off the inside of the foot when toeing off.
Check out the video clip below from Expert Village on using good posture in everyday situations that will carry over into your running.
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