START HERE

I'll help you to be resilient and optimize your training to achieve your goals

Proper Running form

Running looks like the easiest and most natural thing for a person to do. Just put some shoes on and go.

But the more you run and the longer you run for, the more strain you put on your body. The better your running technique is, the less likely you are to get injured and the better your chances are of improving your running performance.

We all have different body mechanics and different running styles but we should all aim to have running form that is energy efficient and that reduces risk of injury.

There are 2 key elements to good running form. Posture and foot strike.

Your Posture:

1. Your Head- You should be looking ahead of you

The head should be in line with the shoulders. That is to say that if I were to look at your running from a side view, your ears would be in line with your shoulder. You should not lead with your head forwards or poke your chin out.

Your gaze should be in ahead of you so that your neck is well aligned with your spine. Your eyes should be looking ahead (about 20 feet) of you so that you so that you can see both the floor/ground and your surroundings.

2. Your Shoulders should be back and chest open

Your shoulders should be relaxed and should mimic your good posture while sitting in a chair. Shoulders should not be shrugged.

Your spine should be upright, your shoulders slightly back to open up your chest and core slightly activated (more on that later). There should be no tension during any of these adjustments, just slight activation to know that all of these components are “switched on”.

3. Your arms should be 90 at the elbow and shouldn’t swing across the body

Your arms should not rotate across your body’s midline or swing too far forward and backwards. Your elbows should be bent at 90 degrees with your wrists in a neutral position (not floppy or cocked backwards).

Imagine that you are holding a tray of drinks in front of you and now point your thumbs to the ceiling. Relax into that position, not forgetting to open up your chest and keep shoulders back. Your arms should move rhythmically with each step that you take, your right arm moving forward as you take a step with the left leg, and vice versa.

Your fingers should be loose and not tightly fisted. A piece of paper should be able to slide through your fingers.

You will know if your posture is correct by gaging how much effort you are putting into the postural adjustments.

The positioning of your neck, shoulders arms and hands should not require too much effort or tension. Your awareness of your running form will switch on and activate the various muscles that are needed to work. This might feel strange at first but your body will become accustomed to it and will eventually feel comfortable.

4. Your torso should be straight and your core tightened

Your lower torso is where your centre of gravity is. Your torso should be viewed 3 dimensionally, and includes your abdominals, chest and your back. It is always really important to keep training your core for running because this is where you generate a lot of power from.

Good running form includes an upright back and a tight core which will stop you from bending forwards or backwards. You will also be able to breathe a lot better by staying upright. The more you bend forward and the more your shoulders are rounded, the harder it will be to breathe efficiently.

5. Your hips should be tilting forwards

The easiest way to stick to your running plan and get your running done is to run when you are at your best. I find it much easier to run early in the morning before work when the kids are still in bed. You might be at your freshest after work or late evening. If that is the case, then work your runs in at that time. You are more likely to go out there and run and enjoy it that way.

6. Your knees should not be too high or too low

You should avoid “high knees”. Your knees shouldn’t be lifted to 90 degrees. The knee should be kept slightly bent and low so that you don’t waste any energy having to pick up your whole leg.

When you put your foot down, your shin should be perpendicular to the ground and your knee in line with your foot. A proper alignment of the knee and foot will help to avoid any injuries.

7. Your foot strike should be on the ball of the foot

I get asked this question all of the time: “should I run on the ball of my foot or on the heel of my foot?”

The short answer is on the ball of your foot. If you are not comfortable running this way, then landing on the midfoot is second best (the midfoot is just behind the ball of the foot and in front of the heel). You want to avoid landing on the heel of the foot because that will most likely lead to injuries.

Your stride length will also determine how and where your foot lands on the ground. The longer your stride the more likely you are to land on your heel. Make sure that your stride is comfortable enough to allow your legs and glutes to power you forward and for your upper chest to lean into the run. If your stride is too short and starts to look like a shuffle (especially when you get tired), you are going to lose out on running efficiency.

Remember that this is all a process and not getting everything 100% right initially is ok! Your running form will gradually improve as you purposefully make changes here and there.

Running, like any other sport, requires good technique to make it a long- term option. Good running form will keep your running stronger for longer.