How to Improve My Running Form in Track & Field

Practice on a track, the place of your competitions.

Running is one of the most basic and natural movements of the human body. While differences in form between going for a Sunday jog and doing a 100-yard dash may not be obvious to the naked eye, there are many crucial adjustments needed to perform running events in track and field. In a sport where the difference between first and last can literally be less than a second, every improvement in running form is absolutely crucial. If you follow these basic checkpoints you can instantly improve your running form.

Things You'll Need

• Track shoes
• Track

Instructions

Instructions

1. Stretch before and after every running session. The value of stretching is often overlooked. A total-body stretch is important, but the focus should be on the muscles and ligaments in the lower half of the body. Quadriceps, calves and groin can be stretched with exercises as simple as keeping your legs flexed and bending down to touch your toes for a 10-second count. Stretching will not only prevent injury, but it will help loosen the muscles, making it easier for the body to achieve good running form.

2. Start low. Whether you are starting in the blocks for a sprint or grabbing the baton in a relay, you want to start in an athletic position with your knees bent and your hips low to the ground. If you are starting in the blocks, you want most of your weight on your front hand. It should feel as though you would fall flat on your face if someone kicked your hand off the ground. This will ensure that your body's momentum is taking you forward at the start.

3. Keep your hips under your shoulders. If you run with your chest and shoulders out in front of your hips, you will be fighting against your body with every stride. Stand still with your chest and shoulders leaning forward in front of your body and lift one knee. Now stand straight up with your hips under your shoulders and lift one knee. Notice how much higher your knee came up off the ground when you had the proper form.

4. Pump your arms. Many runners leave their arms behind when they run. This will only slow you down. Bend each arm so that it comes close to forming a 90-degree angle at the elbow. The arms should move opposite the legs to keep the body balanced. If you are striding with your right leg you should be pumping forward with your left arm.

5. Lengthen your stride. Every time you take a stride, the goal is to land the foot as far out in front of the body as possible. Practice this by exaggerating each stride to the point where you are almost jumping forward with each step to see how far out you can make each stride.

Tips & Warnings

• Beware of the treadmill. While it is a valuable tool in terms of building your stamina and cardiovascular capacity, it can cripple good running from. Practice all running for track and field on a track to ensure good form for competition.

References

• Proper Running Form
• Value of Good Stride

Resources

• Track Shoes