Improving your running form can have several positive effects on your performance. It can boost your running efficiency, reduce your risk of injury as well as making it feel slightly easier and more enjoyable.
We are generally talking about posture and the moment of your body as you run. So, starting from the top and working down, here are some tips to help you maintain your ‘form’.
Posture – Slouching reduces lung capacity. Keep your head up and eyes looking forward. Try to relax your shoulders - this is even easier if you can keep your breathing steady and maintain a tall, straight spine.
Arms - Swing your arms naturally forward and backwards. If your arms cross over your body, then you’re wasting energy as well as twisting your torso which can result in a stitch. Keeping arms bent at an angle of around 90 degrees will help and your hands should ideally be moving in a backwards and forwards motion between your chin and hip. This will help to keep your balance and propel you forward, preventing unnecessary energy loss and getting a stitch. Keep your hands relaxed and try not to hold anything, i.e water bottles or phone. Clenching your fists will cause tension in the shoulders and affect your posture and breathing.
Foot Strike - Try not to overstrike which occurs when your foot lands too far ahead of your body. It reduces running efficiency as it acts like a constant braking action and slows you down, meaning you’re not running at your full potential. The constant increased impact on your joints can also lead to a risk of injury. Aim to land mid-foot to forefoot, beneath your hips instead of a heel strike out front. Strengthening your core and hips will help with this.
Stride Length - Try and keep a comfortable and natural stride - don’t overreach. Aim for a cadence of around 170 - 180 steps per minute. Lighter steps reduce impact and increasing cadence will naturally shorten your stride length.
Core Strengthening - Having a strong core will help to stabilise your spine and pelvis. Trying a few simple core exercises several times a week, such as dead bugs and planks will improve your overall posture and balance which creates a more stable frame and reduces strain on hips, knees, etc.
Try to focus on one or two of these points at a time then gradually you will see and feel a difference to your performance