Running Form Basics
Running form mechanics, or gait mechanics is an extremely important component of running efficiency and performance, but also in the prevention of running injuries. Running is essentially controlled falling and it is distinct from walking in that at any given moment only a single leg will be in contact with the ground. It is separated into stance and swing phases with the stance phase beginning during initial foot contact and the swing phase initiated after toe off as the hip and knee bend and flex to set the foot in the right position for the next stance phase. Just like swimming, or riding a bike, running is something that we must learn to do if we want to do it well. High level performance is not only about cardiovascular capacity but also about the efficiency and “motor learning” that you have programmed into your central nervous system to run efficiently. Training running technique and efficiency will help decrease risk of injury and improved performance. Mechanical faults can be from joint mobility deficits and reduced fascial mobility, inhibited muscle activation patterns as well as errors in technique. Any of these factors can contribute to “energy leaks.” These can be improved upon with specific mobilization techniques, stretches, activation exercises, running drills, and with soft tissue release techniques such as Active Release Technique http://www.activerelease.com/ Some general running gait tips include the following:
Mid-foot Strike – Resist the urge to over stride and make initial contact with the heel. Instead, try leaning forward from the ankles and shorten your stride to encourage mid-foot contact. The shin should be perpendicular to the ground when you land. Landing on the mid-foot will reduce the braking forces associated with a heel strike so that more energy is conserved and used to move your body forward.
Cadence – Focus on a quick short stride with a light foot contact. one hundred and eighty strides per minute is ideal. Use a metronome to practice at home and time yourself during your runs. Time the number of single leg contacts in twenty seconds and multiply by six to get your cadence (strides/minute).
Posture – Stand tall with the shoulders down and back, chin tucked and gaze forward. The arms and shoulders should be relaxed with light tension through the core and abdominal muscles. Initiate arm swing with the shoulders and not the torso. Relax the jaw and breath through the diaphragm.
Lean – Running is controlled falling so make sure to use gravity to your advantage and lean forward from the ankles while you run. Leaning forward from the ankles will encourage a mid-foot strike and will encourage your to take full advantage of the hamstrings and gluteus maximus to propel you forward. These muscles are used primarily in the stance phase of gait.
