Proper Running Form
The weather in Western New York is getting better and it looks like it is here to stay. As the nice weather sustains, I hope people are making their way outside to get some sunlight and exercise while we can.
Running is an amazing aerobic exercise that has countless positive health and wellness benefits. The American Heart Association recommends that you “get at least 150 minutes per week of moderate-intensity aerobic activity or 75 minutes per week of vigorous aerobic activity (or a combination of both), preferably spread throughout the week” (1). Depending on the intensity of the run this could cover both moderate or vigorous intensity aerobic activity.
Advice to help with your running form:
Head – Make your neck tall, so your ears are in line with your shoulders. Hold your gaze on the road at least 20 feet in front of you, but not over the horizon.
Shoulders – Avoid slouching. Pull your shoulders slightly back to open your chest. However, stay relaxed and avoid shrugging your shoulders upward. Especially, after you start to fatigue.
Arms – Your arm swing determines your cadence. Hold your arms close to your sides. Make sure you keep your elbows bent at 90° so that your hands stay between your waist and chest. Your elbow should move cyclically behind and in front of your torso, like a locomotive.
Hands – Have your hands closed but relaxed, as though you were holding a baby bird. Your thumb should point upward; do not let your hands cross the midline.
Torso – Lean slightly forward without bending at the waist. Imagine that your body is your gas pedal; the more you lean forward the faster you will move. You should have a different degree of lean for walking vs. jogging vs. sprinting.
Breathing – Think about initiating your breathing from your belly and not from your upper chest. Also, inhalation and exhalation are usually triggered by ground strike. To maintain symmetry strive for an odd-numbered breathing pattern with more strides of exhales than inhales.
Pace/Stride – Avoid over-striding. Your feet should land directly beneath your torso, not significantly in front of you. Take short quick steps as though you’re running on a hot surface.
Step Width – avoid excessively narrow gates. Imagine that you’re trying to avoid stepping on the centerline directly beneath you. Try to keep your feet about shoulder-width apart.
Foot Strike – For running, mid-foot strikes are generally more efficient and safe as compared to landing on your heels. Think about landing on the ball of your foot with your shin perpendicular to the ground. Your feet should be alive and springy not slapping the ground.
Shoes – It’s advised that running shoes should be replaced every 300 – 500 miles.
Running is not for everyone and I understand that. You can start with walking at a faster pace, then jogging, and maybe running if your body permits.
The one thing I cannot stress enough is how movement is medicine and any bodily movement is better than sitting around. If you need help moving in the right direction, please don’t hesitate to call us at 716-947-5106 and make a consultation today.
