| In 2008, approximately 425,000 people in the United | | | | muscles. Studies have shown that even a slight |
| States ran marathons and another 715,000 ran | | | | clenching of the jaw can create tension throughout |
| half-marathons (source: Running USA). Running | | | | the body which can negatively impact your running |
| competitions are amongst the most popular events | | | | form. |
| at the Olympic games. But runners do not limit their | | | | 3. Watch your Stride. A common mistake of runners, |
| practice of this sport to competitive events. On any | | | | say experts, is their tendency to "over-stride." USAT |
| given day (rain or shine), for instance, you are likely | | | | certified coach, Rich Strauss, notes that as the torso |
| to see runners practicing their favorite sport/exercise | | | | is the body's "center of gravity," stepping in front of |
| pastime in virtually every neighborhood throughout | | | | the torso causes a "braking action" in the run. |
| the world. Running, whether for exercise, health | | | | Therefore while running, says Strauss, the feet |
| reasons, social interaction or a combination thereof, | | | | should hit the ground directly beneath (and never in |
| continues to be an activity of choice for many. | | | | front) of the runner's body. |
| But despite the popularity of running, many hold | | | | 4. Relax the Ankles. Running with rigid ankles is both |
| conflicting views as to what constitutes proper | | | | uncomfortable and a leading cause of injuries. Relaxed |
| running form. Even championship runners do not | | | | ankles dissipate the shock of running, while rigid |
| agree upon a common physical standard for | | | | ankles absorb such shock. To counteract rigid ankles, |
| practicing this sport. Part of the reason for this | | | | imagine that your ankles are "dangling" each time the |
| disconnect-with both the general public and | | | | feet are lifted. |
| athletes-regarding proper running form is that even | | | | 5. Relax the Feet. While running, say experts, your |
| the experts in biomechanics have yet to agree upon | | | | feet should be allowed to roll naturally. There are |
| a common recommendation. | | | | differing opinions as to what part of the foot should |
| What is Proper Running Form? | | | | hit the ground first-the heel, the forefoot, or the |
| Very few of us have "textbook perfect" running-or | | | | mid-foot -and this depends upon personal preference |
| even walking-form, say experts. But this does not | | | | and running technique. Whichever run you choose, |
| prevent us from engaging in these activities. Instead, | | | | however, do not clench your toes or consciously |
| the body makes adjustments for any irregularities in | | | | loosen them; rather focus upon floating and relaxing. |
| running form (i.e., gait). Over time, these | | | | 6. Hips Forward. As the hips are located within the |
| compensations become the de factor natural way | | | | body's center of gravity, the general |
| that we run and, as with most habits, our gaits have | | | | recommendation is run with hips jutted slightly |
| proven to be quite resistant to modification. In fact, | | | | forward. A visual to enhance the runner's ability to |
| either because of or despite a less than perfect gait, | | | | maintain this position, says Strauss, is to imagine a |
| many such runners do indeed experience tremendous | | | | rope tied around the waist and further visualize |
| success in competition. | | | | someone pulling you forward using the rope. That |
| Vanessa Agosta, personal trainer with G Force Home | | | | said, be cautious not to lean too far forward. Rather, |
| Training, Inc, says that, "[o]n paper, perfect running | | | | ideally, the body position should be neutral-neither too |
| technique may exist, but in reality, there is no such | | | | far forward nor too far backward. |
| thing." She recommends that, whatever the | | | | 7. Control the Arms. The arms and hands should be |
| technique used, it should be one that suits the | | | | relaxed but controlled. The arms should be bent at |
| particular runner. | | | | the elbows at a 90-degree angle, and the runner |
| Agosta is not alone in this recommendation. A | | | | should use a pumping action during the run as if the |
| number of experts, in fact, believe that pinpointing, | | | | arms were propelling the legs. The arms should never |
| and correcting, gait abnormalities is simply a matter | | | | simply swing back and forth across the body, say |
| of "listening to the body" during a run and making | | | | experts, as this simply wastes energy needed for |
| slight corrections along the way. | | | | the run. |
| Ten Tips for Perfecting your Running Form | | | | 8. Run Lightly. One should run as lightly as possible, |
| With that in mind, experts offer the following ten low | | | | without bouncing, to minimize the impact. Again, |
| stress tips to help analyze and make corrections to | | | | imagery is helpful. Visualize running over the ground |
| your gait while doing what you love to do-RUN. | | | | rather than onto the ground, note experts. |
| 1. Run Proud. As you run, say experts, straighten up | | | | 9. Pick up your Pace. One of the best ways to |
| and run proudly. Agosta recommends that you run | | | | improve running gait is to pick up your pace. This |
| with your head looking approximately 10 to 12 yards | | | | allows for a wider range of motion and will relax |
| directly to the front, with shoulders back and | | | | many of the habitual, but improper, running |
| abdominals taught. The chest should thus be | | | | techniques that you have become accustomed to |
| expanded. As you run, imagine that each stride you | | | | performing. |
| take is making your taller. This will prevent slumping | | | | 10. Run a Mental Body Scan. Every ten minutes during |
| into your pelvis, which might lead to injury. | | | | a run, remind yourself to perform a mental scan |
| 2. Relax. Although it is natural to tense the body | | | | across your body to enhance your ability to take |
| when swift action is called for-such as occurs with | | | | note of any muscular strains or tension in the body |
| running-experts say that tension actually inhibits | | | | and thus enable correction at an early point: during |
| running style and running speed. As you run, | | | | the run and prior to sustaining injury. |
| concentrate upon every point of tension in the body | | | | Practicing these ten techniques will enable anyone to |
| and consciously focus upon relaxing the associated | | | | enhance his or her running form, at you own pace, at |
| muscles. Relax the face, the mouth and the jaw | | | | your own comfort level-and on your own terms. |