When personal trainer and USA Track and Field Certified Coach Tyler Cross gives advice on running, he says he gets the same question every time – “How can I run faster?” Running form is often overlooked, but can make the difference between running the same race year after year by a minute or two difference or finally reaching that PR you’ve been dreaming of. Having correct running form can help prevent injuries too, but if you’ve been running “wrong”, fear not! It isn’t too late to correct your form. Good running form is not something a runner is born with. It is a complicated process that takes a conscious effort and practice. We are all different and what is good for one person, may not be good for another. There are still some key areas that everyone should pay special attention to, and in that sense, we are all in the same boat. With help from Cross, we will attempt to break down the running form secret. Posture
Cross says that posture is probably the most basic overlooked aspect of true good running form.
“Tighten up your core, stand in an upright position and run tall,” Cross said. “Especially later in a race, never lean too far forward or backward.”
Posture is important at all times, not just during running, and there is a reason for that. Good posture prevents back pain and promotes good balance. Balance is key in good running form. The most efficient form would be to run with your back upright and relaxed with a slight lean forward. Your chest should be out and your shoulders back. Your hips are the power and your core should be balanced over that power to give yourself more strength.
Foot Strike
Foot placement can affect speed and the chances of injury.
“If you always run on your toes, you will accelerate at first and then slow down in a long distance run. That speed won’t last. If you run on your heels, it is like a brake on a car and can cause shock to go up your legs, through your knees and to your hips,” Cross said.
Cross suggests striking on the ball of the foot and following through. Do exercises on a wobble board or unstable surface to strengthen your foot and ankle. Landing on the middle of your foot will also make point of contact directly underneath your hips, increasing your center of gravity and providing you with a more efficient stride.
Shoes/Gear
The right shoes for motion control and stability depend on an individual's stride.
“If you need stability in your shoes, it is best to start out running in those and work on your form in transition to a neutral shoe,” Cross said.
He also said that as you improve your form, your level of pronation might change. “It would be good to get checked again to see if you still need stability after you have been working on your running form for some time,” Cross said. “It might be good to switch to neutral shoes after your form improves a bit.”
The only way to truly know is to be checked at a specialty running store, like TrySports, where the staff can do a proper gait analysis and use their Dartfish technology to check the level of pronation or supination.
“Perfecting your running form can feel funny at first, but you will get used to it and it will benefit your performance immediately,” Cross said.
All muscles will be working equally if you focus on good posture and foot strike, so therefore good running form will prevent injuries. Good running form can also allow the runner to run faster because the muscles won’t be working as hard as they did with bad running form.
“People can take their current fitness level and improve their times by simply tweaking some key features in their running form,” Cross said. “I take great satisfaction in running strong in a race by maintaining form and not needing to stretch after due to overworked muscle groups.”
Lastly, Cross’s best advice for the bridge run is to watch foot strike with the incline and decline of the bridge.
“Most people get hurt with decline running on hard surfaces,” he said. “Control your body and change your position as you go up the bridge and down.”
He suggests leaning forward slightly on the Mount Pleasant side (incline) and perpendicular to the ground on the Charleston side (decline). He warned not to lean forward too much on the decline however.
“Also having good running shoes that are fairly new (not out of the box) won’t hurt. It is good to have a cushioned shoe for the higher forces like the concrete.”