Sports performance training: learn proper running form
Running is an important component in almost every sport. Whether it be for training purposes or actual performance, knowing how to run effectively and correctly is key to reducing the risk of injury, achieving maximal performance, and fun! When I first started running for exercise in high school, I had absolutely the worst form possible. I ran with my pelvis tilted forward and my shoulders slumped forward. It was like a lazy person’s running form. The result... multiple lower back strains, a continual battle with knee pain and shin splints.
When I finally learned to run with proper form and technique, it alleviated all back pain and dramatically improved my speed and performance. This in turn lead to improved athleticism and an overall better feeling about my capabilities as an athlete and runner. The video below gives a brief and simple summary of what you should focus on when trying to achieve good running form. Take a look....
See — I am not the only one obsessed with posture! Anyway... let’s review a couple of the important elements discussed in the video.
Common Running Form Mistakes
-over striding
-heel striking
-bad posture (anterior or posterior pelvic tilt; slumped shoulders, etc)
Simple Elements of Proper Running Form
-moderate strides
-mid-foot strike
-neutral posture
An important point to remember is that you will be challenged differently when running on a treadmill as opposed to running on the road. The treadmill’s moving belt pulls your leg back once you make the foot strike which can cause you to unconsciously adjust your form as you fatigue. Fatigue-related changes in stride can also happen when running outdoors, but the risk isn’t as great because there is no moving belt. To avoid injury, stay mentally in tune with your form, especially when you start to fatigue. Be aware of your environment (treadmill vs. road) and, if necessary, make adjustments to correct form.
Another point to consider is that imbalances in leg strength will affect both the biomechanics of your stride as well as your stride length. A sound weight training program that pays attention to hip, knee and pelvic alignment will benefit both your stride and performance.
If you would like some tips on how to improve your running stride and develop balanced leg strength, contact me about personal training at jes@jesreynolds.com.
Comments
DBH
Mon, Feb 21, 2011 : 5:45 p.m.
Well, it appears you have read my previous comments, as the misspelling of heel was corrected. Would you please respond to my question of the location of your business/studio, or if you have one? Thank you.
DBH
Mon, Feb 21, 2011 : 11:55 p.m.
Thank you for your reply. I expect I will be in email contact in the near future.
Jes Reynolds
Mon, Feb 21, 2011 : 10:56 p.m.
Hi DBH, Actually I think the editor corrected the mistake but I do appreciate you pointing it out...thank you. In terms of a studio, I work at a few different locations throughout town. If you are interested in personal training, send me an email and we can talk more about it. Thank you for your interest!
DBH
Mon, Feb 21, 2011 : 1:37 a.m.
Also, I think you mean heel striking, not heal striking (under Common Running Form Mistakes).
DBH
Mon, Feb 21, 2011 : 1:33 a.m.
Interesting series of articles, Ms. Reynolds. Where is your business/studio, or do you not have a specific studio location?