Proper Running Form
Whether you are a beginner runner or have been running for a while, you may have thought about what makes up the proper running form. If you haven't, now is the time to start!
The proper running form is vital if you wish to have a long and enjoyable relationship with running. Without proper running form, you will often find running tiring, painful and un-enjoyable. You will also be more susceptible to injuries especially in the knees and ankles.
The keys to proper running form are as follows:
An upright posture A quick running cadence (strides/minute) of 85-95 SPM Landing with the feet directly below the body, not in front Slight forward lean at the hips A firm core (abdominal muscles) Relaxed lower legs and a slight …show more content…
Tip #1 - Posture
Firstly, practice standing up straight about 6-12 inches from a waist high table or bench and leaning forward into it. You should aim to lean forward from the ankles and let the hips press against the table. Your upper body should be leaning forward in line with your legs, such that you could draw a straight line from your ankles to your head. This is the posture you should have when running.
The amount of lean depends on how fast you want to run. If you are running very easily you need almost no lean, ie stand up straight. The idea is to let gravity assist in carrying you forward, with your feet just catching up to your body with every step.
Tip #2 - Cadence
Secondly, you need to work on your running cadence. The best way I've found to do this is to find a song with the right tempo for you to run in time with. For example, for 85 BPM, I've found 'Apocalypso' by 'The Presets' to be ideal. However there are many other choices out there. You can get add-ons for I-Tunes which will analyze fairly accurately the tempo of your song library. Alternatively, get a metronome and set it to your desired
The proper running form is vital if you wish to have a long and enjoyable relationship with running. Without proper running form, you will often find running tiring, painful and un-enjoyable. You will also be more susceptible to injuries especially in the knees and ankles.
The keys to proper running form are as follows:
An upright posture A quick running cadence (strides/minute) of 85-95 SPM Landing with the feet directly below the body, not in front Slight forward lean at the hips A firm core (abdominal muscles) Relaxed lower legs and a slight …show more content…
Tip #1 - Posture
Firstly, practice standing up straight about 6-12 inches from a waist high table or bench and leaning forward into it. You should aim to lean forward from the ankles and let the hips press against the table. Your upper body should be leaning forward in line with your legs, such that you could draw a straight line from your ankles to your head. This is the posture you should have when running.
The amount of lean depends on how fast you want to run. If you are running very easily you need almost no lean, ie stand up straight. The idea is to let gravity assist in carrying you forward, with your feet just catching up to your body with every step.
Tip #2 - Cadence
Secondly, you need to work on your running cadence. The best way I've found to do this is to find a song with the right tempo for you to run in time with. For example, for 85 BPM, I've found 'Apocalypso' by 'The Presets' to be ideal. However there are many other choices out there. You can get add-ons for I-Tunes which will analyze fairly accurately the tempo of your song library. Alternatively, get a metronome and set it to your desired