Research isn't conclusive on exactly how your foot should be hitting the ground for proper running technique. While some schools of thought favor striking the ground with the midfoot or front of the foot rather than the heel, the authors of a review of existing studies argued that it hasn't been proven to offer advantages when it comes to running efficiently or avoiding injuries. Even elite athletes aren't necessarily adjusting their footstrike pattern to favor the front or middle of the foot.
A study on marathon runners at the IAAF World Championships found that most runners favored a rearfoot heel strike pattern, including the top four finishing men. All that is to say, you do you. Is the running efficient, are you getting injured, etc. If so, that's when we might want to consider making a change.
Your stride will impact your arm swing since your arm movements should naturally mirror your legs and vice versa , so it's a surprisingly important part of proper running form. You want to maintain a 90ish-degree bend in your elbows. And that potato chip cue your high school track coach used still holds true: To avoid excess tension, loosely cup your hands and pretend you're holding a chip between your thumb and forefinger that you don't want to break, suggests Sharma. And resist the urge to over swing.
The idea is to relax and breathe in an efficient manner. For more specifics, here's how to breathe while running. Catch all that? It's a lot to keep track of, but all the aspects of proper running form can play a role in logging more injury-free miles. Photo of Renee Cherry. By Renee Cherry April 17, If the angle is larger at your ankle than at your hip, it might be indicative of weakness or tightness in your calf muscles. Specific exercises that target this area, such as a towel calf stretch or anterior tibialis strengthening, may help.
If the angle is larger at your hip than at your ankle, it can be a sign of poor hip extension. Exercises such as hip flexor stretches or hip strengthening may help to correct your running form. If you are still experiencing pain that might be related to your running form, it's time to get advice from your doctor or physical therapist.
They can make an assessment of your pain, check for possible injury, and recommend any changes or exercises that might help. Whether you're looking to run faster, further, or just start to run in general, we have the best tips for you.
Sign up and become a better runner today! Running technique is an important component of running economy and performance. Med Sci Sports Exerc. Moore IS. Is there an economical running technique? A review of modifiable biomechanical factors affecting running economy. Sports Med. Your Privacy Rights. To change or withdraw your consent choices for VerywellFit. At any time, you can update your settings through the "EU Privacy" link at the bottom of any page.
These choices will be signaled globally to our partners and will not affect browsing data. We and our partners process data to: Actively scan device characteristics for identification. I Accept Show Purposes. Look Ahead Don't stare at your feet. Keep Hands at Your Waist Try to keep your hands at waist level, right about where they might lightly brush your hip. Common Running Mistakes to Avoid. Relax Your Hands As you run, keep your arms and hands as relaxed as possible.
Check Your Posture Keep your posture straight and erect. Relax Your Shoulders Your shoulders should be relaxed and square facing forward , not hunched over. Rotate Your Arms From the Shoulder Your arms should swing back and forth from your shoulder joint, not your elbow joint.
Imagine a vertical line splitting your body in half—your hands should not go past that line. Don't Bounce If you bounce when you run, known as vertical oscillation, your head and body are moving up and down too much, which wastes a lot of energy.
Get a Better Treadmill Workout. Optimize Your Form to Prevent Injury If you are still struggling with problems related to poor running form, you might want to do a gait analysis. How to Find Your Z Angle Use a still photo of yourself running, taken from the side when your back foot is still on the ground. Draw a line through the hip joint parallel to the top of your pelvis. Draw another line down your stance leg, from your hip to your ankle. Draw a final line from your ankle joint through your toes.
What to Do About Poor Form If your analysis reveals problems with your form, you should take steps to correct your technique in order to avoid strain or injury. Ask Your Doctor or PT If you are still experiencing pain that might be related to your running form, it's time to get advice from your doctor or physical therapist.
Was this page helpful? Thanks for your feedback! Sign Up. Below are a few suggestions for improving your running form to boost your running economy, improve performance, and lower your risk for injury. Jogging may have a slower pace than running, but it still boasts a range of health benefits. The high intensity action of sprinting requires a lot of muscle activation and explosive force as you develop a powerful stride. Consider these tips:.
Running on a treadmill is an option if you want to reduce the impact on your joints and prevent overuse injuries. A treadmill allows you to run at a smooth, steady pace without any hinderances or necessary stops. This allows you to focus solely on your form. Use an appropriate stride for your running speed. Land gently; avoid pounding your foot as you land, which helps prevent injuries.
Improve your form by doing key exercises to lengthen and strengthen the muscles involved in running:. Working one-on-one with a fitness expert offers many benefits. Everyone from recreational to professional runners can benefit from working with a running pro for at least a few sessions.
A dedicated professional can help you create an individualized routine to achieve your goals while helping you establish consistency, motivation, and accountability.
Plus, a running professional will be on your side, rooting you on and helping you celebrate your success. Research from points to the effectiveness of receiving visual or auditory feedback to improve running gait to minimize your risk for injury. An exercise professional can support the development and maintenance of correct form and break any bad habits you may have developed.
They can help you improve your endurance and reduce your risk for injury. They can also help you develop a healthy eating plan and figure out what to eat before and after you run. Stick to your running program to see the best results.
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