How to Improve Your Running Form

You get too tired, or you get hurt. How can something as apparently simple as running be so tricky to master? Take a few lessons from Fluffy. Cats stretch regularly, have excellent balance and excel at relaxation. These same principles apply to running. Remember, cheetahs are the only animals on earth that can reach speeds of 70 miles (110 km) per hour.

Instructions

Difficulty: Moderate

1. See a physician before you begin a new exercise program. Take a treadmill stress test to ensure that your cardiovascular system can handle the rigors of running.
2. Stretch. Spend about 10 minutes before and after the run stretching your hamstrings, quadriceps, calves, ankles, glutes, back and shoulders. Hold each stretch for 15 to 30 seconds. Stretching increases flexibility, reduces risk of injuries, and improves form and fitness.
3. Adopt a balanced running posture. Keep your back straight and your face looking straight ahead a few yards (meters). If you need to turn your head, use your neck to avoid unnecessary twisting of your back and hips.
4. Keep your shoulders, arms and hands relaxed while you run. Let your arms swing freely at your sides, bent at a 90-degree angle. Keep your fingers loosely curled, not in a fist.
5. Strive for a smooth heel-to-toe encounter with the ground. Land softly on your heel or midfoot; your foot should be straight below your hip when it comes in contact with the ground. Push off from the ball of your foot when your foot leaves the ground. Make sure your feet are straight, not pigeon-toed or pointed outward.
6. Breathe deeply and rhythmically through your nose and mouth to ensure your muscles are getting plenty of oxygen.
7. Start at a slow pace when you begin a run to allow your body to warm up.
8. Run at a comfortable, steady pace with even strides. Keep your pace slow enough so that you are able to carry on a conversation. If you experience pain, fatigue or heavy breathing, slow down the pace and/or take a brief stretching break.
9. Walk or jog slowly for 5 minutes at the end of your run to cool down, allowing your heart to return to its normal rate. And remember to stretch afterward.

Tips & Warnings

• Improper stretching causes injuries. Stay properly aligned as you stretch and move slowly and smoothly; avoid bouncing or sudden jerks. Muscles shouldn't hurt when you stretch. If they do, you probably are overextending the stretch.
• Pull yourself up straight and tall while you run to discourage slouching or leaning. Take care not to overarch your back.
• Check yourself while you run to make sure your shoulders haven't tightened up inadvertently. If they have, pull them down to release tension and relax. Stop to do some shoulder stretches if necessary.
• Your arms help you keep your balance. If you feel off-kilter, make sure your arms aren't crossing in front of you or swinging too far back. They should move along your sides in rhythm with your leg movement.
• You can buy insoles for your running shoes to correct feet that turn inward or outward. Consult a store that specializes in running gear.