In the early stages of training, running form is resistant to change -- even in relatively untrained runners. Improvements in running performance are predominately due to physiological adaptations. Good running form won't necessarily make you a faster runner. Good training will probably get you further in the marathon than good form. However, together, good running form and training have a synergistic effect.
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The main concept is to run with a relaxed, flowing, rhythmic style.
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Factors contributing to which foot strike you choose are fitness level and experience, injury history, speed of runs, mileage, distance of race, body weight, foot type, running surface, age, and comfort.
¢¹Heel-Ball Strike: This type of foot strike minimizes injury for most runners. It entails touching down lightly on the heel, rolling inward lightly to the ball of your foot with your knee slightly bent to absorb shock, and then lifting off from the big toe. Done properly, this form is more shock-absorbing than bone-jarring. The slight rocking motion ensures cushioning and effective propulsion.
¢¹Heavy Heel Strike: This is the extreme of the heel-ball method - runners make initial contact by jamming their heel into the ground, allowing their forefoot to slap down hard. This style has an added risk of injury.
¢¹Flat Foot Strike: In the flat-footed strike, the whole foot hits the ground at one time. This style is common in beginners and Clydesdale - big, heavy - runners. It can be tough to run fast with this foot strike. However, if it suits your body, try including a quick knee lift, similar to riding a bike, to improve your speed.
¢¹Ball-Heel Strike: This is the method recommended for highly conditioned, light runners who not only want speed but also can tolerate its use safely. When using the ball-heel strike, touch down behind the ball of your foot, on the outside edge, as your foot rolls inward and your knee bends slightly to absorb shock. Your heel should then gently touch the ground, so the entire sole of the shoe makes contact with it. Next, roll up on the ball of your foot for lift-off, pushing off with the big toe. Concentrate on popping-up off the ground with a light flick rather than pounding. Don't use this method until you can run six- to seven-minute miles. Some runners race with ball-heel and train with the heel-ball method.
For additional information on foot strike and the factors that influence it, see Bob Glover's The Competitive Runner's Handbook or The Runner's Handbook.
Don't try to change the length of the steps you take while running. With sufficient practice, your body will figure out the most economical stride. A freely chosen stride is the one found to result in the most economical oxygen consumption. At any one given pace, a runner has a stride length that is most comfortable. Stride length must not be copied from other runners or imposed by coaches. There is no single optimal stride length for all runners.
This length may shorten going up hills and lengthen on the downhills, but should always be in control. It is better to understride than to overstride. Stride length may change with levels of conditioning.
Too many runners worry about how they should hold their body as they run. The best advice here is to relax or as one coach said so vividly, "Let the meat hang on the bones." Allow your body to move freely with as little stiffness as possible. In general, an upright posture will suit most runners. Leaning too far forward at the waist stresses the muscles trying to maintain balance. Leaning too far backward has a braking effect and places a burden on the back and legs as they try to absorb impact.
¢¹Hips: Keep hips relaxed, forward, and up. Tuck your "caboose" in and bring the pelvis slightly forward. This allows your legs to push your body forward, since the center of gravity is in front of them.
¢¹Upper Torso: Your back should be straight and comfortable with shoulders relaxed and hanging loosely. Your chest should feel open, but not thrust out in a military fashion.
¢¹Head: Keep your eyes focused in front. Your head weighs about 10 pounds, so keep it centered on your shoulders in a natural, relaxed position. If your head wobbles, it can cause you to weave along in an unsteady manner, wasting valuable energy and time.
In running, your arms are in some ways as important as your legs; they are not just along for the ride. Proper arm drive assists the legs in propelling your body forward, conserving energy, and maintaining rhythm and balance.
¢¹Position: Arms must hang loosely from the shoulder. Too high a carriage shortens your stride and causes shoulder fatigue. Arms carried too low accentuate wasteful forward lean, side-to-side bouncing motions.
Optimal carriage is between your waistline and chest. Coming forward, your hand should be close to your body, rising almost to breast level. On the backward swing, your hand should slightly graze the side seam of your shorts, heading toward the back pocket area.
¢¹Forearm and Elbow: Powerful arm drive comes from swinging your arm from the elbow down and driving with the forearm. This is the most important factor in a forceful arm drive. Avoid inefficient swinging from your shoulder which locks the arm at the elbow.
¢¹Hands: Your hands should be relaxed and hang loosely. Some runners prefer to cup their hands, resting the thumb (nail facing up) on the first joint of the index finger. Tension in your hands radiates up the arms, shoulders, and throughout your body, creating an undesirable, stiff running form.
¢¹Wrists: Again, the key words are relaxed and loose. At the top of the swing, cock your wrist slightly upward; at the bottom, flick it lightly to the back pocket area. The snapping accentuates your alternate leg's toe off.
¢¹Arm Drive: The faster the pace, the greater the motion from the arms. The gold-medal sprinter Michael Johnson's locomotive type arm drive is hardly required for a jog around the block. On slower, easy runs, swing your arms as relaxed pendulums. To quicken the pace, use increased arm movement to supply life and drive. This is akin to the pulling motion of swimming.
Arm drive is enhanced by adequate upper body strength. Endurance-oriented upper body strength training is recommended if you are working to improve your arm drive.
Proper arm drive, body angle, foot strike, and forward drive are all components of good running form. Review your form in the mirror, passing store windows, and in race photographs. Improve problem areas by concentrating on just one or two things at a time. Sculpt and model yourself to a vision of smoothness. Carry a mental picture of how great you look with efficient form - then put the components into practice.
Don't worry too much about remembering all these points on running form . . . Chances are, if you feel good - relaxed and comfortable - you're no doubt doing more things right than wrong.
SHELLY GLOVER has a master's degree in exercise physiology from Columbia University. She co-authored The Runner's Handbook and The Competitive Runner's Handbook [both available in the online bookstore] and is a veteran road runner and marathoner. She also coaches Mercury Masters and The Greater New York Racing Team. Shelly-lynn can be reached with specific questions by e-mail.