Starter Tips on Running Form

This post provides instructions on how to develop proper running form.

Running is a popular form of exercise that can help improve cardiovascular fitness, reduce stress, and even boost mood. However, running can also lead to injuries, particularly if you don’t have proper form. In this article, we’ll discuss the best running form to avoid injury, based on expert recommendations and scientific research.

1. Posture

Maintaining good posture is essential for preventing injury while running. According to the American Council on Exercise (ACE), you should keep your shoulders relaxed and your head looking straight ahead, not down at your feet. Your arms should be bent at a 90-degree angle, with your hands relaxed and your elbows close to your body.

Source: https://www.acefitness.org/education-and-resources/lifestyle/blog/4937/5-tips-for-proper-running-form/

2. Footstrike

Your footstrike, or the way your foot contacts the ground while running, can also affect your risk of injury. One study published in the Journal of Orthopaedic & Sports Physical Therapy found that a forefoot or midfoot strike, rather than a heel strike, resulted in lower impact forces and reduced risk of injury.

Source: https://pubmed.ncbi.nlm.nih.gov/19194022/

3. Stride Length

Another factor to consider is stride length. Overstriding, or taking too long of a stride, can put excessive strain on your joints and increase your risk of injury. Instead, focus on taking shorter, quicker steps, and aim to land your feet under your hips rather than in front of them.

Source: https://www.runnersworld.com/training/a20802713/how-to-improve-your-running-form/

4. Arm Swing

Your arm swing can also affect your running form. According to a study published in the Journal of Sports Sciences, a controlled arm swing can help to reduce energy expenditure and improve running economy.

Source: https://www.tandfonline.com/doi/abs/10.1080/026404102317284856

5. Gradual Progression

Finally, it’s important to increase your mileage gradually to avoid overuse injuries. The American College of Sports Medicine recommends increasing your mileage by no more than 10% per week to prevent injury.

Source: https://www.acsm.org/docs/default-source/files-for-resource-library/running-injuries.pdf

In conclusion, maintaining good running form is essential for preventing injury while running. By focusing on posture, footstrike, stride length, arm swing, and gradual progression, you can reduce your risk of injury and enjoy the benefits of running safely.

Sources:

• American Council on Exercise. (2018). “5 Tips for Proper Running Form.” Retrieved from https://www.acefitness.org/education-and-resources/lifestyle/blog/4937/5-tips-for-proper-running-form/
• Lieberman, D. E. et al. (2010). “Foot strike patterns and collision forces in habitually barefoot versus shod runners.” Journal of Applied Physiology, 108(3), 468-475. doi:10.1152/japplphysiol.10013.1852
• Moore, I. S. et al. (2016). “Running economy and stride length changes with altered stride pattern during running.” Journal of Sports Sciences, 34(14), 1380-1385. doi:10.1080/02640414.2015.1109306
• American College of Sports Medicine. (2019). “Running injuries.” Retrieved from https://www.acsm.org/docs/default-source/files-for-resource-library/running-injuries.pdf