7 Running Form Habits of Highly Effective Runners

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Feet

Most runners land with their heel first and roll to the front of the foot. This causes extreme braking forces in the body. This slows a runner down and jars the body, which can lead to injury. The heel touchdown also requires the foot to come down in front of the body, which further puts on the brakes. The foot should be landing under the body rather than in front of it.

Landing on the heels is a common running form error. This essentially puts the brakes on during running. Injury is more likely with this jarring motion, and it also slows the run. Bringing the foot down ahead of the body increases this braking. Ideally, you want to land with the foot directly under the body instead of in front of it.

Time on the Ground

You want the feet to touch the ground minimally. This allows for more spring in the step, which reduces the impact on the body and moves you faster. A good rhythm is striking the ground 90 times a minute per foot. It is helpful to use a metronome device to aid you in finding this pace.

Body Position

It is important to get into the habit of running tall. There should be a straight line from your tailbone to the crown of your head. Many people are leaning back when they think they are standing straight, so it is wise to stand against a wall to feel the proper position. Avoid pulling the head back when running as this hinders breathing and hinders good form.

Be careful to not have the head too far forward or pulled back. It needs to rest in a straight line with the spine–think about a string pulling you from the crown of the head. The head is heavy, and if you get fatigued, you may let it come infront of your body. This pulls on the shoulders and back, increasing the strain of running. If the head is leaning back, it can also cause a braking force and throw you out of alignment.

You do not want to lean your head forward or pull it back. Pretend you are a puppet with a string attached to the top of your head, and allow your head to be in line with the spine for optimal running form. When you become tired, it is easy to lead the head drop forward. You will find your running more strained due to the pull on the back and shoulders. Also avoid allowing the head to lean back as this throws off alignment and puts on the brakes.

Where to Focus Your Eyes

Avoid looking down since this makes you run heavy. This may create injuries from the additional impact on your body. This brings the head forward, and the resulting slump pulls on the back, neck and shoulders. The stride is impacted by becoming shorter. You can look at the ground, but keep your head up and look down with your eyes only.

Arm Position

Breath

Breathing

In the past it was commonly recommended to belly breathe. Now there is increased focus on protecting the back by engaging the abdominals. Expanding the chest is a suitable technique for increasing air consumption. Coaches differ on their positions regarding nose breathing or mouth breathing. Often you must get air in quickly, and mouth breathing is ideal for this. The benefits of nose breathing are that it is deeper, calmer and promotes a lower heartrate. For the pacing of breath, look for either two steps (intense) or three steps (easier). You would inhale, left, right, exhale.

In the beginning, you will really have to pay attention to form. Soon you will find it becomes automatic and doesn’t require such focus. If you improve your form, you will find yourself more comfortable, less injured, and much faster.

Author: Jennifer Pereira, RD, CSCS, a nutritionist and fitness expert in the Dallas, Texas area. To find out more about running form, visit her site.

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MLA Style Citation:
CSCS, Jennifer P. R. L. "7 Running Form Habits of Highly Effective Runners ." 7 Running Form Habits of Highly Effective Runners . 1 Aug. 2009. uberarticles.com. 14 Apr 2012 <http://uberarticles.com/health-and-fitness/7-running-form-habits-of-highly-effective-runners/>.

APA Style Citation:
CSCS, J (2009, August 1). 7 Running Form Habits of Highly Effective Runners . Retrieved April 14, 2012, from http://uberarticles.com/health-and-fitness/7-running-form-habits-of-highly-effective-runners/

Chicago Style Citation:
CSCS, Jennifer P. R. L. "7 Running Form Habits of Highly Effective Runners " uberarticles.com. http://uberarticles.com/health-and-fitness/7-running-form-habits-of-highly-effective-runners/

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