Unlike some activities, such as golf, we were born to run. And given time and practice, good form should follow. There is no need to change anything and changing could cost you efficiency. If you’re not plagued with injuries (in which case a gait analysis would be a good idea) then there’s no need to change anything. A specific change in technique doesn’t necessarily translate into better performance. Be pragmatic; any interference could worsen it. It’s important not to overload your mind with all sorts of instructions. If you’re running injury-free, don’t change. But…
• Run tall, relax your upper body, bounce less, swing your arms symmetrically, reduce torso rotation.
• Posture: Lower back not arched, head directly over your shoulders. Practice good posture throughout the whole day.
• Look ahead and scan the horizon to prevent slouching and keep an eye on the road ahead (unless you’re running on an uneven surface).
• Lean forward about five degrees to maintain momentum. (To get the feel of five degrees, stand still on both feet, then shift your weight toward the balls of your feet without lifting your heels).
• Relax your arms and bend them about 90 degrees, letting them swing front to back (not across your midline) between waist and lower-chest level. Cup your hands loosely.
• Take quick, short steps instead of longer strides, which can hurt your lower back and tire you out. Land lightly between your heel and mid-foot, and let your foot roll smoothly forward. Push off with your toes. There is a hazard with the impact in over striding.
• Tapping your bum every now and then while you run is a simple way to remind your body to contract and engage your glue muscles as you run.
Just before your foot strikes the ground, your brain sends a signal to your muscles to prepare for impact. The muscles contract so that they can stabilize your joints. If this line of communication is any way weak or slow, the muscles won’t get this heads-up. As you push off from the ground to propel yourself forward, your hip goes into maximal extension. A major issue to consider during this phase of the running action is that if your hip flexors are too tight, you are more likely to excessively arch your back.
Aim for a comfortable and efficient stride length, avoiding over striding or taking excessively long steps–this can lead to tension and soreness in your legs and lower back. Pay attention to your foot strike, and while this subject seems to be forever in debate, a general consensus is that staying light on your feet with a quick turnover is helpful for most of us. Avoid leaning too far forward or backward.
The head and shoulders tell the body what “mood” to be in. Tension often originates in the head, face, and shoulders. Whenever athletes get tense, the first place it’s evident is in the neck and shoulders. Just about anything you can do to relax when running is beneficial, because relaxation equals energy conservation. To relax from the top down, start with your mouth, jaw, neck, and shoulders. Many athletes, particularly novices, suffer from cramping and pain in the shoulders – that’s nothing more than tension. Drop your arms; don’t hunch your shoulders. Just let your arms hang loosely, and the pain usually goes away. The best time to practice this conscious “top-down” relaxation is during speed sessions, when you are most likely to tense up.
Keep your shoulders relaxed and down: tension in your shoulders can lead to neck and upper back discomfort. Keep your hands in a very loose fist (imagine you are holding a delicate potato chip in each hand) and let your arms swing easily and naturally. Once in a while, shake out your arms and shoulders during your run, releasing any tension that has built up and giving yourself a quick reset.
The arms are the “jockey” to the body and the legs, are the “horse”. In long distance running, the arms play a far less important role than in sprints, where arm movement provides a counterbalance to the torque and forces being applied. This is also the role of the arms during distance running, but it’s far less critical. The arms follow the pattern dictated by the legs. Perhaps the two biggest factors to think of here are fatigue and tension. Tension is a more immediately rectifiable problem. If the arms become tense, that tension once again filters to the rest of the body. The hands in particular are important – clenched fists and tight, rigid wrists are signs of tension, so try to consciously relax these areas. Remembering also that tension in the arms is often the result of tension in the shoulders, neck, and face, as explained. Excessive arm movement is discouraged, because it increases the energy cost of running. Arm swing affects trunk stability. An across-the-body arm swing tends to rotate the shoulders, or cause the trunk to sway, compromising core stability. Arms swing in a relaxed manner. Keep your elbows close to your body with your hands loose, which helps the entire body relax.
Notice the rhythm of your breath, and try to keep a steady, relaxed pattern. Taking deep breaths through your nose can help calm your entire body and reduce tension. Notice if you’re breathing erratically or shallowly and try practising diaphragmatic breathing (or “belly breathing”) to release tension that may be accumulating. Start by inhaling deeply through your nose, expanding your diaphragm, and exhaling fully through your mouth or nose. If this is challenging, try practising for a few moments before or after your run.
Every runner’s stride improves automatically in subtle ways as he or she becomes fitter. In fact, such improvement is a big part of what getting fitter really is. There certainly is not only one correct way to run. Be patient, and seek to constantly improve but never radically redefine your running. And remember to relax!