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.

Difficulty: Moderate

Instructions

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.

Who Can Help Sponsored

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[SrBffL]

on 5/23/2007 MY mum said that running makes you tierd.
i am 11 years old and am trying to improve my running HELP!!!

[khaine]

on 11/19/2006 PLEASE READ!!!!!!!!!

heel-to-toe running is what CAUSES shin splints! first, this is bad advice b/c landing on your heels acts as a brake (and you lose momentum), and then you're trying to regain that momentum by pushing off with your toes (which puts a lot of strain on your shins/ankles/feet/calves), which is where shin splints happen.

also, a straight back posture is wrong b/c a slight forward lean helps you work WITH gravity to give you momentum and propel yourself forward. then you're no longer using your leg muscles to try and propel yourself forward, you're naturally falling forward, and your legs are there to catch you and act as a kinetic spring to bounce you along, thereby using your body's natural mechanics more efficiently.

on 1/9/2008 Remember, you are either running for fitness, just for fun, or training for a race. For fitness, just think- I can do this, I know I can and I'm doing this to start looking good. For fun, grab a few friends and run at a cool pace, so you are able to chat while you run, now that's what I call fun! Training for a race, well, keep thinking, do I want to do this race and do well? If yes, train as well as you can and feel good about it. When in a race, remember, you are in control of your life, you can do whatever you want to do, go above your comfortable zone, be happy, have fun and feel good about yourself during and after the race, no matter what happens.

on 3/27/2006 Basically, all it is, is you pretend you're running on a tightrope. Make sure your feet land in front of you, not to the side. Keep your hips straight, no slouching, and just relax. if you're attempting to tackle a big hill, take quick, short steps going up, and loose, long strides when going down. After I made sure I was doing this at practice for about a week, it improved my 5K (3.1 miles for those that don't know) time from a 19:26 to a 18:09 on the same course.

on 11/22/2005 I'm a very slow runner, so it's better for me to run slow and for long distances. But the best tip I can give is get some music. Headphones! The music keeps up your rhythm and motivates you.