How do I improve my running form?
We get this question endlessly. Runners have been inundated with information about what they should and should not be doing when running and it can be overwhelming. Luckily, the research is catching up to its popularity and there are simple truths you can rely on to make your running safer and more efficient. So, let’s simplify what you need to know.
There is no such thing as a perfect running form for runners.
Many articles tout a certain foot strike (which part of your foot hits the ground with each step), cadence (the number of steps you take per minute) or a stretching routine that will make you a great runner. But every person is different, and your body will find its most efficient form with proper training strategies and exercise. The part that most articles leave out with their recommendations is that your body needs the proper capacity and control to tolerate running with YOUR perfect form. You can use all of the tips and tricks out there, but if you haven’t established the basic tolerance that your body needs, they will not work! Physical therapists can use a battery of simple physical performance tests to assess your readiness to run safely and decide what parts of your form need improvement.
Over striding is a problem.
Despite not knowing what is perfect for each individual runner, we do know what isn’t! Over striding (when your foot hits the ground too far in front of your center of mass) is common in recreational runners. I can still hear the track coach at my high school yelling, “Long strides! Long strides make you go fast!” However, we now know that over striding is linked to an increased risk of tibial stress fracture in runners, and a significant predictor of higher forces of stress at the knee. The easiest way to change this (if you think that it applies to you) is to look at what your current step-rate is and try to increase it by 5% (while keeping the pace the same). For example, if you average 165 steps per minute when running at your conversational pace, then your goal would be to run with a step-rate of 173 steps per minute. A physical therapist who has experience with runners can help you determine if this is right for you!
Running is a skill that needs to be practiced.
Running is an extremely common form of human movement, and it is easily accessible as a form of exercise. But many of us aren’t good at running, which is why we need to practice the components! Dan John recommends the 80/20 rule. 80% of your training should be specific to your sport and the other 20% should be applied to the practice of its components. Genius! So, how do you “practice” for running without running?
- Perform exercises that create specific demands on your body similar to running.
- Build the capacity in your muscles and tendons that are needed to run well.
- Engage your body through drills that carry over to your running and help keep you healthy.
A physical therapist can guide you to success in your training and keep you on the road for years to come whether you’re just starting out or you’ve been running your whole life. As always, follow along on our Instagram for everything running related!
