2 Tips for Great Running Form
Good form is one of the hottest - and most confusing topics for runners. So today I want to simplify the conversation and explain two basic tips that will help every runner. These tips are have to do with footstrike and arm carriage.
TIP #1 Land Under Your Body
Footstrike is important, but this has nothing to do with heel striking. (Most runners are heel strikers and that’s okay.) Regardless of heelstrike, midfoot strike or forefoot strike, the main focus should be on where the strike (ground contact) happens. The foot should strike the ground underneath our body (or just slightly ahead).
When we land under the body, we are positioned to push into the ground and propel our body forward for the next step. As runners, our power comes from the muscles in the back of the body: glutes, hamstrings, calves.
If we land way ahead of the body, we are not positioned to engage the muscles in the back body. In fact, we put braking forces into the ground as our body “catches up” from behind, coming into position above the lead foot. These braking forces can be very hard on the knee joint and sometimes cause injury.
Landing ahead of the body is called “Overstriding.” Even runners who typically do not overstride at a comfortable pace can overstride when trying to run faster. To avoid this, aim to increase step frequency (also called cadence) when increasing your pace. Do not reach forward with your legs or “paw” at the ground. Land under your body.
TIP #2 Control the Upper Body
The main focus for the upper body and arm carriage is to find the sweet spot between excessive movement and simply carrying the arms.
Excessive movement, whether it be in the arms flapping or flailing, or else from excessive rotation of the upper body, will waste energy. Wasted energy causes us to fatigue more quickly and is detrimental to running performance.
On the other hand, simply carrying the arms should be avoided as well. This is a common issue for runners who hold a phone or a water bottle while running —holding the item limits our natural arm swing.
The arms should swing in symmetry from the shoulders, with approximately a 90deg bend at the elbow. The arms work in sync with the legs, so if you want to increase your cadence, pumping the arms faster is an effective cue.
For a visual of these concepts please check out my youtube video on this topic:
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.