Simple explanation of Running Form
Having a good running form ensures reduces the risk of injury as well as wasted energy. Main three components:
- Stride speed: Reducing vertical movement (bouncing up and down) increases forward movement which contributes to faster running. Furthermore, reduced bouncing over a long run minimises the risk of injuries.
- Stride length: Longer strides (without over stretching!) increases the distance covered. Increasing the stride length but at the same time not decreasing the stride speed , without over stretching.
- Ground contact times: Less friction between the foot and the ground, less chance of being slowed down by gravity.
Stride Rate (Cadence)
You should be aiming to run at around 180 strides per minute (170-190 strides). To work out your stride rate, count the number of times one foot (either your left or right foot) hits the ground in 30 seconds and multiply this figure by two (for a per minute rate) and double again (to account for both feet).
ount the number of times same foot hits the ground in 20 seconds and multiply by 3 to get your per minute rate.
ount the number of times same foot hits the ground in 20 seconds and multiply by 3 to get your per minute rate.
At the start of a run
Lean forward and take advantage of gravity to propel yourself forward at the start of a run. You should lean forward from the ankles and not from the hips.
Near the end of a run
Towards the end of a race or uphill, runners naturally start leaning frowards from the hips (slouching!). Slouching reduces the amount of oxygen that can enter your lungs. You can lean forwards from the ankles but not from the hips, you don't want to slouch.
Upper Body
- Head: Ensure you keep your head up for the entire race. You should be looking forward about 20-30m and not tilting your head towards the ground or craned over. This will also open up your neck and help with breathing.
- Shoulder: Keep your shoulders relaxed and not tensed. Shoulders tend to tense up and hunch over when your neck goes forward. This will help with arm swing.
- Arm swing: Move your arms straight back and forth like a pendulum (brushing against your hips, not across your body). Your arms should be at about a 90 degree angle at the elbow, keep the elbows in. The arm swing should be relaxed and not too exaggerated.
Legs
To improve leg motion, practice skipping forward a few steps before running. You need to be quick and light on the feet so imagine running on a bed of hot coal:
- Don't come down on the ground too forcefully
- Be quick and light on the feet.
Exercise
Exercising helps strengthen your muscles and increases your endurance.