RUNNING TECHNIQUE

There is no right way… but there are some postural techniques to consider… Read on!

I am a runner, you are a runner. I’m saying that you are a runner even if you “hate running” because you are a human being who evolved on this planet. Early humans had few options to escape a predator than by using their own two feet. Fight or flight. Flight was always achieved by foot power until modern machines were invented to help man escape. For nearly the entire time humans have been on this planet, we used our feet, we ran. All this to say that our bodies are well equipped to run. In fact, we evolved so we COULD run, and run well.

Over the years I’ve read several articles/books on the “best running technique” or best shoes to wear or running form. I wanted this blog post to be based on a reputable, scholarly article regarding running form/technique. You know what I found? That there is not one size fits all. This totally makes sense. We all have different biomechanics, different histories with injuries, and different weight set points that can affect how we run. However, I did manage to dig up some general recommendations to keep in mind when going out on your next run.

WHAT THAT HEAD DO?

You would think that we would be mostly concerned with your legs but actually, the position of your head matters. More specifically, it matters where you hold your gaze. You should not be looking down at your feet or up at a TV screen overhead when you’re running on a treadmill at the gym (Televisions are so poorly placed at gyms a lot of the time!). Face straight ahead, look towards the horizon “this will straighten your neck and back, and bring them into alignment. Don’t allow your chin to jut out”

SHOULDERS

I’ve often heard from newbie runners that their shoulders hurt or their shoulders feel exhausted after a run. This is likely because they are hunching their shoulders. Shoulders should be low and loose, not up by the ears. This can happen without you consciously thinking about it. It happens to me. What I do is, I shake it out. I let my arms hang like a rag doll by my side, I take a breath and continue running. Often times, I don’t stop when I shake it out so I don’t lose my momentum. Also keep in mind that “your shoulders also need to remain level and shouldn’t dip from side to side with each stride.”

ARMS

Keep your “elbows at right angles with arms not crossing the midline of the body”. This means that your arms should mostly be swinging front and back and not from side to side. After all, your arms are helping you propel your body forward. Your arm swing is directly related with your leg stride. Keep that in mind on your next run.

WHAT SHOULD I DO WITH MY HANDS?

You ever feel so awkward when someone is taking a pic you don’t know what to do with your hands so you end up doing something awkward like finger guns? Well, I’m here to give you something to put in your think box. Your hands should be in an unclenched fist with your fingertips lightly touching the palm of your hand. The best advice I’ve ever heard was to “imagine yourself trying to carry a potato chip in each hand without crushing it”. Isn’t that amazing advice?! Too much tension in your fists can cause unnecessary tension in the upper body.

TORSO/TRUNK

Keeping your gaze straight ahead at the horizon, your shoulders low and loose, will set up your torso for success. Just think, “run tall.” This will serve as a reminder to not slouch while you run. Don’t exaggerate running tall, listen to your body, straighten as much as feels comfortable.

HIPS DON’T LIE

Generally, the position of your torso in space will dictate what your hips do. If you tilt your torso “too far forward, your pelvis will tilt forward as well, which can put pressure on your lower back and throw the rest of your lower body out of alignment.” Another sweet tidbit, is to think of your pelvis as a bowl full of ping pong balls, don’t spill the ping pong balls by tilting your pelvis.

FINALLY, THE LEGS

This is probably the most controversial section. What your legs do really depends on the type of run you are performing. Sprinters require more power and shorter distance so they have different requirements for efficient movement. Distance runners, and in my opinion for most beginner runners, keep this in mind: “slight knee lift, a quick leg turnover, and a short stride”. Also make sure that your feet land directly below your body.

FOOT AND ANKLE

PLEASE PLEASE PLEASE land lightly. Not only is it really obnoxious to be pounding away at a treadmill it is also bad practice. Yes, you should push off the ground with maximum power but the power transfer should be to push you forward not down into the ground. Instead, the foot “should hit the ground lightly- landing between your heel and midfoot- then quickly roll forward. Keep your ankle flexed as your foot rolls forward to create more force for push off”. Be springy, be fast, be quiet!

YOU ARE A SNOWFLAKE, YOU ARE UNIQUE :)

Remember, you are a snowflake. Your body is different. This is not intended to be followed precisely. These are general guidelines to keep in mind. However, I do hope this provides you with something to think about if you are experiencing discomfort or pain during your runs. If that’s the case, take inventory of what your body is doing. Honestly, just creating the awareness of your different body parts during a run will give you the feedback you need. Happy running!