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If you’ve recently taken up running, it’s natural to question your technique: What should proper running form entail? Am I doing it incorrectly?
Unlike other sports such as golf or skiing, where formal lessons are often provided, many people learn to run intuitively. This raises the concern of whether one’s natural running style is appropriate and whether it might hinder performance or even lead to injuries.
Interestingly, there isn’t a single “correct” way to run. A comprehensive analysis of various factors—such as stride length, foot strike, and ground contact time—revealed no definitive conclusions about optimal running mechanics, as noted in a recent review published in Sports Medicine. In fact, for many runners, such minutiae may not be worth stressing over.
As physical therapist and running coach Kimberly Melvan, DPT, CSCS points out, if you are enjoying your runs and are injury-free, there is little reason to scrutinize your form.
Nevertheless, there are a few form tips to consider that might ease your running experience. These insights can be particularly beneficial for those who lead sedentary lifestyles and often slouch while using devices. According to physical therapist Emmi Aguillard, DPT, poor posture over time can adversely affect biomechanics and running style. For runners dealing with persistent injuries, slight adjustments may also be advisable.
While recommendations for running form can vary based on individual biomechanics, experts have identified several fundamental strategies that benefit a wide range of runners.
Look Forward.
Avoid staring down at your feet or tilting your head back. Instead, focus your gaze straight ahead, as advised by running expert and physical therapist Lisa Mitro, DPT. Keep your chin slightly lifted to guide your chest while preventing neck strain—similar to maintaining a neutral neck position during strength training exercises like rows or deadlifts.
Maintain Your Feet’s Path.
Weakness in the hip muscles, particularly the gluteus medius, can cause your feet to drift toward the centerline, cross over, or even collide with each other while running. If you’ve ever finished a run with scrapes or bruises on your inner ankles, this might be the culprit.
Source
www.self.com