09/29/2022
Every runner has thought at one time, "Is my form correct?" Truthfully, every can improve some aspect of his or her running form. Nobody is perfect and we all have some areas that could be made more efficient.
The benefits of a more efficient stride are enormous: you'll be less likely to suffer from an overuse injury, and use less energy, so you can go faster with the same effort.
Here are some great tips from Footwear to make adjustments to your running form to make it safer and more efficient!
Proud Posture
Run tall, run proud! Straighten your back and push your chest and hips forward. This allows gravity to help ease you into your next step. Keep your shoulders back and relaxed and never bend at the waist. Lock your eyes on the horizon and avoid looking down at your feet or up into the sky.
Compact Arms
Elite runners have very little arm movement when running. They quickly pop their elbows back and let them passively recover while the other elbow is popping back. They also keep their arms moving in a front-to-back motion instead of a side-to-side motion.
To increase efficiency, keep your arms compact and close to your chest at less than a 90-degree angle. Don’t allow your elbows to come forward past your hips or your fists to cross the midline of your chest.
Low Impact Landing
A proper, low-impact foot strike is the result of proud posture, compact arms, and quick steps. Thinking about your foot strike can cause lower leg fatigue, cramps, or other problems, and should be avoided. Each runner has their own unique foot strike, molded by genetics, running surface, and speed of running.
Most runners should land close to midfoot with their foot parallel to the ground. A slight heel landing or forefoot strike is acceptable as long as the foot hits the ground underneath your body. Over striding, excessive heel striking and running on your toes should be avoided as they cause excessive stress and impact.
High Cadence
A high cadence, or quick steps, is proven to reduce impact and improve foot strike and running efficiency.
Cadence Recommendations:
165+: 10 min/mile & slower
170+: 9 min/mile
175+: 8 min/mile
180+: 7 min/mile
