How to Practice Good Running Form

Running is natural, right? For the most part, that's true. There might be one thing, though, that needs to be taught - good form.

Difficulty: Moderate

Instructions

Things You'll Need:

• Running Bras
• Running Clothes
• Running Shoes
• Running Socks
• Running Sunglasses
• Running Books
• Personal Stereos
• Portable CD Players
• Running Water
• Running Watches

1. Watch the arms and shoulders. Holding your shoulders too high and your arms too low or too high are the most common problems.

2. Bend the elbows at a right angle, but do not lock them in this position. Always keep body parts relaxed and fluid.

3. Brush the area just below the side of your waistband when swinging your arms.

4. Relax your shoulders. Take a deep breath and exhale hard. Your shoulders will automatically drop.

5. Keep your shoulders in an upside-down "U" shape while running, not a "T" shape.

6. Remember that your shoulders should be stationary. They should not move while you're running.

7. Cup your hands loosely.

Tips & Warnings

• Strengthen your upper body. You swing your arms thousands of times while running, so increasing upper-body strength helps you perform that motion.
• Leave your lower body alone. Changing lower-body form is too unnatural and too technical for the average runner.
• 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.

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on 9/26/2006 Breath naturally, let it flow. If you try to breath abnormally it will lead to cramping, and that's the last thing that you want. Try and focus on your breath without changing it's pattern, it's a great pace-keeper and will keep you mind off of any other pain you may be feeling.

on 7/21/2006 Keep your hips forward, as if you were being pulled by your waist. This helps maintain a fully upright posture. Your head and hips should form a line perpendicular to the ground.

on 11/22/2005 When running, make sure you lift your knees up toward you chest and not your chest toward you knees. Keep you back straight my making sure your core/abs are firm (not tight and contracted) and assisting in driving your feet into the ground. When your feet hit the ground they should land on the balls of you feet, not the toes, and roll onto the toes. When swinging your arms, keep elbows at a lose 90 degrees swinging at the shoulders. Make sure you swing arm with opposing leg (right arm left leg). Doing so will case a pulling and driving forward effect that will encourage kinetic momentum.

on 11/22/2005 If you are a sprinter, make sure you run up on your toes and drive those knees up to maximize your stride length. You will never even come close to maximum speed running on your heels.

on 11/22/2005 Strike the ground with your heel, and roll to your toes. A good way to describe it is to "skim" the ground. A good long-distance runner will keep his or her feet fairly close to the ground, and they don't waste energy with high knees. Leave that to the sprinters. Think light, quick steps. You should barely hear your feet strike the ground.