I decided to put this article on the site because many coaches I have talked to over the years have complained that their female athletes were really never taught as youngsters how to run properly.  They believe this inefficiency in running skill has affected their athletes’ ability to condition for their sport and develop their sports skills.  Most of these comments have come from coaches in a variety of sports from the high school level up through the collegiate ranks.  These concerned coaches were worried about injuries that could or may have been sustained by bad running form and they expressed to me that they would like to see the proper running form taught to female athletes at younger ages.  I couldn’t agree more.  In this article I will clear up any misconceptions on how to run and I will give you the basics by which to build your running form. 

Each person has a unique style of running that is based on genetics and biomechanics.  Biomechanics is defined as the biology of motion.  The smoother and more economical the motion is, the more efficient the runner will be.  The more efficient the runner is, the less energy he or she will expend to cover a given distance.  That is what is known as good running form.  Style and form may also be dictated by what one runs, sprints, middle distance races or long distance races. To improve your basic running form, you will need to understand the four biomechanical principles of running: body alignment, arm motion, foot strike and stride.

Body Alignment.  You should “run tall” fairly straight, with no more than a 10 degree lean from the ankles.

1. Do not bend from the waist.
2. Keep the head level, with minimum vertical movement.  Eyes should gaze straight ahead, about 20 yards down the road not at the feet.  Never run with the head tilted way up or down, as this can close off the body’s oxygen supply.
3. Pull back the shoulders to allow for maximum lung capacity with little rotational movement around the vertical axis.  Shoulders should be dept down, away from the ears.  Keep your shoulders relaxed and concentrate on good form.
4. Hold the arms at a 90-degree angle, with forearms just grazing the tops of the hips.  Good arm swing contributes to a runner’s balance, coordination and stride. 
5. Keep the hands unclenched, just slightly cupped and facing the body.  Clenching causes tightening at the elbow and at the shoulders.
6. Align the hips with the head and shoulders to enable full leg extension, with no obvious tilting or forward rotation.
7. Pull the buttocks forward.

Arm Motion.  A strong upper body will help create a more powerful arm drive, especially going uphill.  If the arms are used properly, they will make the legs go faster by propelling the body forward, while taking away some of the effort from the legs.

1. Arm swing should always be straight front to back like a pendulum, pivoting from the shoulders.  Try to avoid swinging the arms across the body.
2. Always remember to drive or push the elbows backward.

Foot Strike.  Each individual’s foot strike is totally unique and has much to do with genetics, not biomechanics.  Although there isn’t truly a right or wrong way for the foot to land, heel-toe running is a most efficient method for long-distance runners, since running shoes bend at a 90-degree angle at the toe.  Also, runners land with approximately three times their body weight.  Heel-toe running cushions the foot and minimizes stress to the ankles, knees, calves and shins.

1. Strike the ground heel first, landing directly under the body’s center of gravity.  After initial contact, roll through the mid-foot and onto the ball of the foot, then push off from the toes at the final stage.
2. Try not to over-stride by extending the forward leg.  Over-striding will cause you to land beyond your center of gravity and will probably break your stride.  For an instant it will stop you from moving forward.  It will also cause a slapping sound.
3. Foot placements should be in a straight line, never side to side.

Stride.   Running speed is determined, in part, by stride length and frequency.  Stride length creates the angle that occurs between the hamstring of the front leg and the quadriceps of the rear leg during flight.  Stride frequency refers to leg “turn-over,” or the number of footfalls in a given amount of time. 

Breathing.  Never hold your breath.  Keep breathing, deep and regular.  In most cases your breathing will take care of itself, as you run faster, you’ll breathe faster.  And yes, most runners are mouth breathers or at least nose and mouth breathers.  It would be impossible to take in adequate oxygen just breathing through your nose.

     By putting together all these biomechanical techniques you will create your personal running style.  Keep in mind that some running coaches have different philosophies on how to run and may teach you variations of the basic running form depending on the type of race you run.  For example, if you are a sprinter or middle distance runner, you will need to alter your form in the areas of arm and knee carriage and foot strike.  Also, if running is your sport, work on your form daily both separate and as a part of your workout.  We don’t want to see sloppy form, this causes sloppy racing, injuries and time lost.  We want you to be smooth and efficient and win your races.

Don’t forget to warm-up and stretch before you throw on those running shoes and head out the door. 

RESOURCES

1. Brown, R.L., Henderson, J. (1994). Fitness Running. Human Kinetics Publishers.
2. Lane, J. (1994). The Essential Runner. Lyons and Burford Publishers.
3. Henderson, J. (1996). Better Runs. Human Kinetics Publishers.
4. Solkin, M. Running Programs. IDEA Personal Trainer. Oct. 1996; (34-37).