Running Form

As I have gotten back into running for recreation & sport I have started to research the basics of proper running technique and form.  I began to think about this as I remembered from my previous time spent running before my daughter Stella being born that my knees and ankles would bother me from time to time.  This is not to say that I suffered serious injuries but it did leave me feeling more pain and soreness than I thought necessary.

In my search to discover proper running technique and running I have have come across four components that are part of various experts discussion on how to minimize pain and soreness, while protecting yourself from serious running injuries.  Furthermore, it will assist you in being a more efficient, faster runner.

These include:

1. Posture
2. Midfoot Strike
3. Cadence
4. Lean

Let's look at these in more detail.

Posture - This deals specifically with how your body is positioned while running.  The important things to remember here is to keep your toes point forward, keep your head up, and to look forward (not down) while running.

Midfoot Strike - I had never thought about how my foot struck the ground while running but it appears that this is a major factor in the pain, soreness, and injuries that many runners experience.  Commonly runners strike heel first which can lead to unwanted stress and pressure on your joints (knees, ankles, hips, etc.).  This also leads you to not run at full speed as it has a braking effect.  On the flip side of this is the forefoot strike (landing on front of foot) which can have equally negative effects by straining your muscles (calf's and achilles).  Midfoot strike will help in preventing serious injuries and minimize pain and soreness.  Note: This does not mean you will not experience soreness at all.  In fact as I have been practicing midfoot strike in my running form I noticed I was actually more sore than usual at first but don't worry as this will lessen as you become more comfortable and familiar with landing midfoot.

Cadence - This deals largely with the rhythm of your run.  It is important to not "pound" the pavement as you run as this can also lead to injury.  Rather you want to run lightly and keep a steady, comfortable pace.  While some experts suggest a certain cadence it is my belief that it will vary for every runner as many of the experts don't agree 100% in regards to specifics in this regard.

Lean - It is highly recommended to lean forward at ankles (not waist) to help gravity work for you.  This will allow you to not overexert your muscles which generally happen when runners use toes to spring forward.

Below is a simple graphic that illustrates these four components to proper running form.

 

From my personal experience I have found that utilizing and improving upon these four components of my running form have assisted me in feeling better, before and after, running and I have seen an improvement in my mile pace.  There are many products on the market, especially running shoes, that claim to assist with proper running technique.  It is my hope in the future to review these items to determine, in my opinion, if there is any truth to their claims.

Until next time happy running!!