Running with optimal form is integral to maintaining health, minimizing risk for injury and progressing your running economy. Being aware of proper form is one of the foundational things you can do to maximize your training outcomes.
Before discussing the recommendations, it is important to state you should not hyper-focus on your form. There is evidence showing each of us have established a natural way to run over years and years of repetition. We can use the philosophy “if it’s not broken, don’t fix it.” In other words, unless you are having specific issues, it may be counterproductive to start nit-picking every little detail of your running form. It is helpful to be aware of recommendations for the most efficient and optimal running form, however, be very careful in your approach to implementing these recommendations. Over-thinking while running can reduce efficiency and actually hinder running economy. Whereas letting one's body fall into its natural rhythm and implementing simple strategies when appropriate, can be the best approach to maintaining light, free running form.
Here are Peak Run Performance’s Recommended Running Form Cues:
Foundation First - Core Activation for Pelvic Stability
Keep your core engaged in order to provide stability for your pelvis. Neutral pelvis positioning is the goal. If you are not engaging your core, you are often allowing your pelvis to “dump forward” or anteriorly tilt, putting your hamstrings on stretch and hindering glute activation which makes you rely heavily on your quads. Keeping a neutral pelvis with lower core engagement allows you to maximize your posterior chain output and utilize your glutes for power (with less strain on your hamstrings). Core engagement should be consistent throughout the full running cycle.
Slight Forward Lean - Ankle Mobility
This cue focuses on posture that stems from our head to our toes. We need to maintain a tall, upright posture while fostering a forward lean that comes from our ankles not our waist. This position fosters the use of gravity and maintaining momentum as you lean into your next stride. You want to transfer as much momentum as you can by keeping this forward lean as if you were falling forward into your next step. Tall posture with strong core and mobile ankles transfers force and reduces energy demands for forward propulsion. To further reinforce this posturing you want to focus on having a forward gaze as well; do not look down at your feet.
Relaxed Upper Body - Shoulders & Hands
Be sure to keep your upper body as relaxed as possible. Your core is always the foundation of stability, so don’t try to compensate by hunching your shoulders or clenching your arms and hands. Your arms should be relaxed by your side, making sure the arm swing is parallel with your body and not crossing in front of you with a rotational pattern. Bend your elbows at a ninety degree angle and focus on a good drive of the elbow backwards, which aids in propelling you forwards. Your hands should be relaxed and in an open position. I was told as a young runner to imagine holding a Pringle in my hand while I maintained my arm swing with running. “Don’t break the Pringle.” I have now upgraded this principle to holding the Pringle between my thumb and middle finger, keeping my hand open, rounded and relaxed.
Big Toe - Glute Connection
The big toe is the strongest toe in the foot, therefore, you want to make sure your stride is pushing off through the big toe in order to maximize force through contact with the ground. There is also a “Big Toe - Glute Connection” which is an anatomical link between activation through your big toe and firing of your glutes. You want to have a strong link between toeing off with power stemming from your big toe, while simultaneously having power and force generation through your glutes. This connection maximizes power output while optimizing energy expenditure in order to boost running economy.
Foot Strike & Cadence
There are three foot strike patterns - forefoot, midfoot and heel strike. You want to be careful when it comes to altering your foot strike, as we all have natural mechanisms that lead us to how we land on our feet. However, knowing the importance of toeing off the big toe, promoting a midfoot to forefoot strike is ideal. A faster cadence (170-180 steps per minute) can promote a midfoot and forefoot strike. This cadence promotes quicker steps and a shorter stride which prevents issues such as heel strike and overstriding, which leads to overuse of the hamstrings and hinders the ability to capitalize on the force output from big toe propulsion. You can also use the cue of landing on your foot directly underneath your hips. You want your knee slightly bent for greater shock absorption and your landing should be “soft” vs heavy or clunky.
In summary, it is recommended to reflect on your current running form and perhaps review your injury history and discuss with a provider (physical therapist, running form coach, etc.). You do not want to make many changes all at once, as this will likely worsen your running economy versus help you make gains. If you do determine you have a problem area related to your form, it is recommended to make simple, small adjustments one or two at a time. Prioritize what “error” in form is making the greatest impact and focus on that to start. Remember that thinking and focusing too much on form will slow you down, so keep your adjustments simple and allow yourself to not solely focus on these adjustments. Keep your running fun, engaging and enjoy the present moment while “loosely” reminding yourself of these new running form cues.
Here is a video summarizing how to optimize your running form! Be sure to follow our YouTube channel for more videos!
Brittany Peterson is a Running Coach at Peak Run Performance and a professional trail and ultra runner. She has had several wins in key races throughout the world and has been a 3-time finisher at the Western States Endurance Run, with 2 of her 3 results being in the top 5. She comes from a background of track and field and road marathon running as well and loves coaching athletes of all ages, abilities, in all terrains and with any goal in mind.
For more information and resources, check out our website at: https://www.peakrunperformance.com/
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