Running Form

Simple steps to help you run more efficiently and reduce chance of injury

1)      Posture

1. Stand tall, point toes forward
2. Reach overhead to reset your posture
3. Run with your head up and keep your gaze directed ahead of you

2)      Midfoot Strike

1. March in place to reinforce the proper midfoot strike
2. Heel striking and overstriding cause braking and increase ground impact forces through the joints
3. Landing on forefoot can add strain to the calf muscles and Achilles tendon

3)      Cadence

1. Aim for a cadence of 180 steps per minute
2. To find your cadence count number of foot strikes on one side for 20 seconds and multiply by 6
3. Run light and avoid pounding

4)      Lean

1. Lean from ankles without bending at waist
2. Use gravity to your advantage instead of excessive muscle force reducing unnecessary muscle effort caused by toeing off

5)      Arm Swing

1. Arms should move forward/backward and should not cross midline
2. Hands should just brush the “pockets”, not held too high
3. Hands should be mostly relaxed, like holding potato chips between thumb and index finger

TIPS

• Resolve issues of injury or footwear before trying to manipulate cadence
• Change cadence by no more than 5-10% per week
• Consider music with tempo about the same as your desired cadence
• Frequently “check in” on posture during your run
• Think about muscle strength, generally hip abductors (outside of hips) and gluteals
• May consider video analysis if persistent injuries or pain while running

For additional information and videos on “Good Form Running” check out:

www.newbalance.com/performance/running/good-form-running/

 

Tagged as: arm swing, foot strike, lean, posture, running form, running tips