5 Essential Tips for Improving Running Form
Running. People either love it or hate it more than anything. There’s no question that running for fitness can be a great way to improve health, including resting heart rate, blood pressure, body composition, and bone density, among others. But how can you get the most out of your running and turn “I guess I have to go for a run now” into “Is it time to run yet?!”
Here are a few tips that can help you improve your running economy and decrease your risk of injury so that you can enjoy the many benefits of running.
1. Start slowly
If you have never been a runner, going out for a first “run” should be more of a brisk walk with a few short jogging intervals. Try walking for 30 minutes and every five minutes, jog slowly for one minute. Over time, they can work toward jogging more and walking less, 30 to 60 seconds at a time. Once you have succeeded at 30 minutes of consecutive jogging, then you can begin to work on improving speed.
2. Ground contact
While jogging (a slower form of running), it is important to be efficient with each foot strike. Think about contacting the ground with your mid-foot, rather than their heels. This way the foot will contact the ground under the hip and propel the body forward (when heel striking, the leg tends to act as a brake and will slow the body down and put more stress on the knees).
3. Arm swing
While running, the arms should be swinging from the shoulders, with the elbows bent at about 90 degrees and the hands relaxed. Pretend you are holding two swords, one in each hand. If these swords cross over each other at any time during the arm swing, then your arms are crossing the body, which is a sign that energy is being wasted due to inefficient arm movements.
4. Body lean
Your trunk should be tall as if being pulled up from a string attached to the top of the head. Leading with the chest, your body should lean slightly forward (about 5 degrees) to propel the body in a forward direction. Think of your trunk as a gas pedal in a car. Pressing it forward (not leaning forward) gently allows for an increase in speed.
5. Cadence
When you begin a running program, it may make sense to take long strides so as to cover as much ground as possible with each step. However, this results in high ground-impact forces, which can lead to injury, early fatigue, and inefficient running. Adjust your stride frequency to higher than 150 bpm (180 is ideal)—this would be the equivalent of running to Bruce Springsteen’s “Born to Run” or Kenny Loggins’ “Danger Zone” from Top Gun.
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