No matter where you are running, on the treadmill at the gym or at the track, it’s important to use the correct form. Improving your running form can help you run quicker, more efficiently, and with less stress on your body. Here are a few tips to work on perfecting your running form.
Look Ahead
Don’t stare at your feet, your eyes should be focused on the ground about 10 to 20 feet ahead of you.
Land Midfoot
Try to land on the middle of your foot, and then roll through to the front of your toes. If you land on your toes, your calves will tire quickly and you may develop shin pain. Landing on your heels means you have over-strided, this wastes energy and may cause injury.
Keep Your Hands at Your Waist
Try to keep your hands at waist level, right about where they might lightly brush your hip. Your arms should be at a 90 degree angle. Some beginners have a tendency to hold their hands way up by their chest, especially as they get tired. Holding your hands too high may actually tire you out quicker by increasing the tightness and tension in your shoulders and neck.
Check Your Torso
The position of your torso while running is affected by the position of your head and shoulders. With your head up and looking ahead and your shoulders low and loose, your torso and back straighten to allow you to run in an efficient, upright position. The proper position of your torso also helps to your hips to be in the ideal position. With your torso in an upright and straight position, your hips naturally fall into proper alignment.
Rotate Arms From the Shoulder
Your arms should swing back and forth from your shoulder joint, not your elbow joint.
Keep Arms at Your Side
Don’t swinging your arms side-to-side. If your arms cross over your chest, you’re more likely to slouch, which means you’re not breathing efficiently. Imagine a vertical line splitting your body in half — your hands should not cross it.
