If we are all being honest, one of the most hated forms of training is running. At some point all of us have gone into the new year determined to finally start being a runner and ultimately rediscovered that running sucks. Whether it’s indoors, outdoors, hard surface, soft surface, trail, treadmill, or track running may not be for everyone. Some have even sustained injury from running and decided to leave the entire training modality in the past. Add to that the fact that we become less inclined to step outdoors with decreasing temperatures, how can any of us pretend to be excited to go for a run?
Perhaps, the solution is to not blame the aerobic activity and take a look deeper into what we could be doing to better enjoy a run.
Lets lay down the basics, running is a simple natural movement that many of us take for granted, yet the mechanics behind it are intricate and essential for maximizing efficiency and minimizing injury. Whether you’re a seasoned marathoner, a daily jogger, or someone just starting, understanding the basics of running mechanics can enhance your performance, athletic or otherwise.
Let’s dive into some of the most important components of running, explore some common mistakes and put together some tips to optimize form to reap the benefits.
Benefits On Athletic Performance
With all the things that can go wrong, why bother doing something that can be such a pain? From a general perspective running improves aerobic endurance and overall cardiovascular fitness. Depending on the intensity and duration, running trains the heart to pump blood to working muscle more efficiently, improving the delivery of oxygen. Beyond simple lung and heart health benefits, running has plenty of transferable benefits to athletic performance.
- Body Composition : whether the goal is to maintain a certain body fat percentage or to drop into a lower weight category, running is an efficient way to burn calories to meet performance goals.
- Stress Relief: Stress can consume anyone’s life, and has a profound detrimental effect on athletic performance. The act of running has been known to release endorphins that contribute to an improved mood and stress relief.
- Bone Density and Strength: Similar to the effects of strength training, the repetitive impact and stress on bones through the act of running prompt the body to strengthen supporting structures, lowering the risk of fracture and breaks.
- Respiratory Capacity: When on a run, the body recognizes the increased need for oxygen demand by adapting and improving the efficiency of the respiratory system. Over time this will create a more efficient utilization of oxygen, improving performance in most scenarios.
The Basics of Running Mechanics
A major reason any of us has either refused to start or taken a long sabbatical from running is the pure lack of education on how it’s actually done, after all, what’s to learn about it? The simple activity is something we pick up before we realize. However, for running to be applied to contributing to improved performance a closer look should be taken.
At its core, running mechanics involve a sequence of movements that work together to move your body forward with ideally, minimal energy expenditure. The main elements that contribute to effective running mechanics include:
- Posture: Your body’s alignment while running.
- Stride: The way your legs move during each step.
- Foot Strike: How your foot lands on the ground.
- Arm Movement: The role your arms play in running rhythm and momentum.
Posture: The Foundation of Good Running Form
Have you ever seen someone with bad posture? Likely the first thought through your head was how painful it must be to sit or stand in that position. Now imagine taking poor posture and putting it into a task like running, no wonder some of us end up developing some pain.The good news is that correcting running posture is just as easy as correcting general posture, the first step is knowing what to look for. When identified, proper running posture cannot only make running more enjoyable but help you avoid excessive energy waste, minimize fatigue, and reduce the risk of injury.
- Head: Keep your head neutral, with your eyes looking ahead about 10-20 feet in front of you. Avoid looking down or tilting your head back.
- Shoulders: Your shoulders should be relaxed, not hunched. Tension in the shoulders can lead to tightness in your neck and upper back, affecting your breathing and efficiency.
- Hips: Aim to keep your hips level. Tilting your pelvis forward or backward can create imbalances that increase strain on your lower back.
- Torso: Maintain a slight forward lean from the ankles (not from the waist), about 5-10 degrees. This helps to utilize gravity for propulsion while running, rather than relying solely on muscular effort.
Stride: Balance Between Length and Frequency
One of the easiest things to overcorrect is one’s stride. The moment we start thinking about how or when we step, suddenly it’s like learning to walk again. That being said, knowing about certain errors you can make when running and simple ways to improve can’t hurt. Stride length refers to the distance between each step, while stride frequency refers to how often your feet hit the ground per minute.
- Cadence: Optimal cadence is typically around 170-190 steps per minute for most runners. A higher cadence reduces the amount of time your feet spend on the ground, helping you move more efficiently.
- Overstriding: One common mistake is overstriding, where your foot lands too far in front of your body. This increases braking forces and places excess stress on your knees and hips. Instead, aim for a landing where your foot strikes beneath your hips, not in front of them.
- Short and Quick Steps: Focus on taking shorter, quicker steps, which help maintain a higher cadence. This not only makes you more efficient but also helps reduce the impact on your joints.
Foot Strike: Where the Rubber Meets the Road
Possibly the largest gripe a person may have with running may come down to issues with their foot strike during a run. One may develop a poor footstrike and it could turn them off of the whole idea of running. The key is small corrections and understanding habits built over a lifetime cannot be overwritten in a day. When explained plainly a foot strike refers to how your foot lands with each step. There are three common types of foot strike:
- Heel Strike: The heel hits the ground first, followed by the rest of the foot. This is common in many runners, especially those who wear cushioned shoes. While not inherently bad, a pronounced heel strike can lead to overstriding, which may cause excessive braking and impact.
- Midfoot Strike: The middle of the foot strikes the ground first, often resulting in a smoother transition and less impact compared to a heel strike.
- Forefoot Strike: The toes land first, followed by the rest of the foot. This is common among sprinters and some long-distance runners, but can place increased pressure on the calves and Achilles tendon.
Arm Movement: Rhythm and Momentum
A common misconception of running is that it is purely lower body movement. It may be true that the legs are far more involved, the reason they become so taxed is due to the lack of using the whole body efficiently. After all, your arms play a crucial role in maintaining balance, rhythm, and momentum while running. Proper arm swing helps reduce the effort required from your legs, especially during longer runs.
- Elbow Angle: Your elbows should bend at about 90 degrees. Avoid swinging your arms too far across your body; this wastes energy and can create unnecessary torque on your torso.
- Relaxed Hands: Keep your hands relaxed with a slight curve in your fingers. Tension in the hands can spread to the rest of the body, causing unnecessary strain.
- Arm Swing: Your arms should swing forward and backward, not side to side. The movement should be natural, helping to propel your legs forward.
Common Running Mechanics Mistakes
Even experienced runners often fall into poor habits that affect their performance. Here are a few common mistakes and how to fix them:
- Overstriding: Landing with your foot too far in front of your body increases braking forces and can lead to injury. Focus on taking quicker, shorter strides and landing with your foot beneath your hips.
- Poor Posture: Running with a slouched posture can lead to back and neck pain. Focus on maintaining a slight forward lean, relaxed shoulders, and a straight torso.
- Tight Arms: Tension in the arms can disrupt your form and create unnecessary fatigue. Keep your arms relaxed with a 90-degree bend, swinging them naturally forward and backward.
- Flat Foot Strike: Landing flat-footed or on your heels can disrupt your natural running form. Try to land with your midfoot, ensuring a smoother transition.
How to Improve Your Running Mechanics
The goal here is not to overload anyone with a flurry of information about how bad they are at running. In fact, the hope is that anyone reading this feels more encouraged to run. While some errors have been highlighted there is nothing said that cannot be corrected. The key should be small improvements and a combination of awareness, practice, and sometimes targeted drills. Here are some tips to help you optimize your form:
Strengthen Your Core and Hips:
The best type of training in most situations is a mixed bag, meaning those who lift weights could benefit from running, and those who run may benefit from lifting. Participating in strength training is an excellent way to improve core stability and combat weakness in the hips. Both of which contribute to proper posture and stride length
Run Drills:
How does anyone get better at anything? PRACTICE! Even something as rudimentary as running could use some practice to get right. Incorporate specific running drills like high knees, butt kicks, and strides into a daily routine and pay attention to the way your fit hits the floor and where.
Focus on Cadence:
It is likely that several of one’s poor running mechanics like overstriding, flatfoot striking and poor range of motion can be attributed to a slow cadence. The next time you are out on a run aim to increase your cadence slightly, even if it’s just by 5-10%. Use a metronome or a running app to track your steps per minute.
Running Smarter, Not Harder
Running mechanics are the foundation of efficient and injury-free running. By paying attention to posture, stride, foot strike, arm movement, and core engagement, you can improve your form, enhance your performance, and reduce the risk of overuse injuries. Whether you’re running for fun, fitness, or competition, taking time to refine your mechanics will make every step you take more effective and enjoyable.
Next time you hit the pavement, be mindful of your form, and remember that small adjustments can lead to big improvements over time!