How to Follow Olympian Joan Benoit Samuelson's Tips for Good Form for Women Runners

"Keeping good form while running trains your body to stay in alignment, and this lessens the chance of injury," says 1984 Olympic marathon champion Joan Samuelson.

Instructions

Difficulty: Moderate

Things You’ll Need:

• Athletic Socks
• Running Shoes
• Running Shorts
• Sports Bras
• Sunglasses
• Running Books
• Running Foods (gels And Bars)
• Running Watches
• Running Magazines
• Electrolyte Replacement Drinks

1. Stretch well before beginning your workout.
2. Run straight and tall. It is important for women, many of whom tend to have a forward tilt, to concentrate on maintaining an upright stance when they run.
3. Avoid crossing your arms alternately in front of your chest, as some women do.
4. Swing your arms in a pendulum style to balance the leg motion of running.
5. Practice your swing. Hold each hand in a loose fist, with your thumbs pointing straight up. Bend your elbows at a 90-degree angle. Swing each hand down alternately, brushing past the upper thigh.
6. Check for proper foot plant. If your feet are lined up correctly under your hips, they should not cross over the midline of your stride when running. To check this, run in sand and make sure your footprints fall on either side of a straight line.
7. Ask a coach or other expert to evaluate your form.
8. Stretch well at the end of every workout. Together with good form, stretching is insurance against injuries.

Tips & Warnings

• Be careful not to tinker too much. Some aspects of form are inherent, and even the great runners often don't have classic form.
• Consider resistance (or strength) training. This is especially important for women new to sports, or for those over 40.
• If you have any condition that would impair or limit your ability to engage in physical activity, please consult a physician before attempting this activity. This information is not intended as a substitute for professional medical advice or treatment.