Running Form

When I drive past people who are out on their run, I always check out how they are running.  I look at their movement of their arms and hand placement.  Are they looking down or straight a head.  What are their shoulders doing.  Are they pulled back or slumped forward.  Runner's form.  Runner's form is something that I have been working on personally for a while now.  It still needs improving and sometimes when I am out on my runs, I forget technique and get lazy.  Good running form can make all the difference.  Let me focus on some key aspects to help with the "perfect" running form: Head, Shoulders, Arms, Torso, Hips, Legs and Stride, and lastly Ankles and Feet (courtesy of Runners World, http://www.runnersworld.com/running-tips/perfect-form)

Head-simple, but makes a huge difference.  The tilt of your head forms everything else to making sure you have good posture and makes your running more efficient.  Make sure you are looking straight ahead and not at the ground or at your feet.  By keeping your head up, this will straighten your neck and back.

Shoulders-your shoulders should be relaxed.  They should be low and not tight.  If relaxed, your body will be relaxed and will help keep optimal performance.  If you start to tire, shake your arms out to release the tension.

Arms-a lot of us don't really know what we should do with our arms.  But your arms play a very important role; "your hands control the tension in your upper body, while your arm swing works in conjunction with your leg stride to drive you forward".  Keep your fist unclenched and your fingers slightly touching your palms.  Pretend your holding a potato chip and you don't want to crush it.  Keep your arms from swinging across your body, instead you want them swinging forward and back at your side with your elbows at a 90 degree.

Torso-Run tall.  "With your head up and looking ahead and your shoulders low and loose, your torso and back naturally straighten to allow you to run in an efficient, upright position that promotes optimal lung capacity and stride length".

Hips-your hips are key to good running.  They are the center of gravity.  When your torso and back are straight, your hips fall into alignment.

Legs/Stride-running with the proper stride, your feet should land directly underneath your body.  Optimal stride should be 180 foot strikes per minute.  Count your steps for 15 seconds than multiply by 4.  As your foot strikes the ground, your knee should be slightly flexed so it can bend naturally on impact.  If your lower leg extends out in front of your body, your stride is too long.

Ankles/Feet-you want to hit the ground lightly, landing between your heel and midfoot, then quickly roll forward.  Keeping your ankle flexed as your feet roll forward will create more force for push-off.  Running should be springy and quiet and not hard on the pavement.

http://www.superskinnyme.com/how-to-run.html