How To Achieve The Ideal Running Form

Your running form is a unique extension of your personality as no two runners are alike. From your unique body build to your own strengths and weaknesses, these all have a direct impact on your running form. Having a simple workout routine and practicing jogging will allow you to enhance your form while becoming much lighter on your feet. If you're planning on running a marathon, regular exercise is necessary to whip you into proper shape.

*While looking ahead, lean slightly forward.

*Elbows should be bent around 90°.

*Shoulder blades should remain in a neutral position.

*Always push off the back leg and stabilize the core.

*Knees should be lifted and flexed.

How To Achieve The Ideal Running Form
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1. Understand Tensegrity

Whenever your body moves, certain parts will tense while others relax during motion. It's easiest to compare the human form to a sailboat— certain ropes require taut strength and others looseness to freely move. The wind in the sails will always help propel the boat. Ultimately, this example describes how the muscles, ligaments, and breathing work together to help propel a runner.

Concurrent relaxation and tension are necessary for proper running form. Certain muscles help promote breathing through relaxation while tensing the glutes will always enhance stability. Working to relax targeted muscle groups makes it easier to progress in unforeseen circumstances such as by making an unexpected climb. What physical tensegrity is responsible for is the measurement of how ankles bounce off of the ground and prevent stomping.

2. Improve Posture

Just as you work hard to correct your posture while sitting or standing, the same effort is necessary for ideal running form. For example, many people who work hard at a desk and computer will eventually develop a pronounced hunch on their back, or kyphosis. No one can progress well while running with a hunch, but by keeping your back straight and erect with a slight forward-leaning stance, you can propel yourself much faster.

Here are some quick tips of ideal running form:

*Stand tall as if you were a dangling Christmas tree ornament. Make sure to slowly lengthen your neck joints for advanced posture.

*Stabilize your core by tensing your abs and back lightly to help transfer the force from your limbs to the ground.

*Neutralize your shoulder position by imagining that your shoulders are bird's wings. Make sure they're lightly folded and tucked around your ribcage and never flared out.

*Always keep looking ahead because your body follows where your eyes are focused.

*Always lean slightly forward with a tilt as it helps improve your balance and allows you to push off with better power when running. Only tilt your hips and ankles, but never your back!

3. Create A Rhythm To Your Arm Swinging

Many runners automatically assume their legs are responsible for good running form. However, the position of your arms and upper body are even more important than people really consider!

Having proper arm form and swinging allows your body to propel forward with ease in a rhythmic manner. Unfortunately, some runners throw caution to the wind and run with their arms hanging loosely at their sides. Likewise, crossing arms or keeping them straight makes it even harder to run properly. The human body is naturally propelled in a left/right manner. As the right foot steps forward, so does the left shoulder followed by the right. This inherent natural ability that's within our bodies protects against us falling forward. By having your arms bent at the elbows, you will enhance your movement and not block it.

The correct arm swing has flexed elbows and hands fisted. Relaxing the muscles that aren't required for movement will aid in propulsion.

You can improve your arm swing by practicing the following steps:

*Your arms need to remain free to swing properly, so keep your shoulders relaxed on the ribcage and in neutral position.

*Always keep your elbows bent at the recommended 90°.

*Avoid letting your arms dangle at your sides by making sure that your elbows are tucked in. Your elbows should never flair, flail or cross.

*Make sure that your fists are fairly relaxed as clenching them creates arm and shoulder tension, which isn't what you want. If you're struggling with this, hold something feather light in your hand or let your arms dangle at your sides while wiggling them.

4. Avoid Running As If You Were Walking

Running and walking aren't the same, and as such, they require your feet to be in different positions. Your lower leg and foot are responsible for leading your body when you walk. Usually, ground contact is made with your heel first and that can result in major fatigue. If you run the same way, you run the risk of overstriding. This means that your feet are hitting the ground well beyond your knees and your knees are extended too far.

If your heel strikes in front of your knee first, it works as a good braking mechanism. It aggravates and slows down the joints. Running shoes from the Orthotic Shop will help to protect your joints as you run.

The correct running motion should always start with the knee first. This is similar to stepping over something as opposed to walking on a flat surface.

It's possible to prevent overstriding by doing the following:

*Make sure your knees are bent and flexed to help you push off like a bouncy spring versus a brake.

*Make sure you use your back leg to help you propel and move forward with ease and practice appropriate motion as described in the passage above.

*Always lift your heel after pushing off because it allows you to swing your leg better.

*You can help practice the perfect running stance by doing some forward lunges as they allow you to practice proper heel movement.