Master your running form with tips for your head, shoulders, breathing, arms, hands, and torso. Improve performance, reduce injuries, and run efficiently.
Hey runners! Welcome back to our Run Smart: Tips & Guides. Can you believe we’ve reached the final post in our series? Over the past weeks, we’ve covered everything you need to know to prepare for Sydney’s running season, from the importance of warming up to nutrition and hydration tips, and how to choose the right running shoes.
Today, we’re focusing on perfecting your running form, ensuring you’re running efficiently and safely. Let’s dive into detailed tips for each part of your body—head, shoulders, breathing, arms, hands, and torso.
In this Article:
The Importance of Proper Running Form
Maintaining proper running form is essential for several reasons. It helps you run faster and longer with less effort, reduces your risk of injury, and improves your overall running experience.
Runners with good form are less likely to suffer from common injuries like shin splints, runner's knee, and plantar fasciitis (The Run Experience) (MindBodyGreen). Let’s break down the key elements of good running form.
1. Head
Keep Your Head Up
Your head position affects your entire posture. Keep your neck tall, so your ears are in line with your shoulders. Focus your gaze on the road at least 6 meters in front of you, but not over the horizon.
Tips
Avoid looking down at your feet.
Keep your chin tucked slightly to avoid neck strain.
2. Shoulders
Relax Your Shoulders
Avoid slouching. Pull your shoulders slightly back to open your chest. Stay relaxed and avoid shrugging your shoulders upward, especially when you start to fatigue.
Tips
Periodically check your shoulder position and relax them if they start to tense up.
Practice shoulder rolls to release tension.
3. Breathing
Breathe from Your Belly
Think about initiating “breathing from your belly,” not your upper chest. Inhale and exhale in rhythm with your steps to maintain symmetry. Aim for an odd-numbered breathing pattern with more strides on the exhales than inhales, like a 5-foot strike breathing cycle: In, In, Out, Out, Out.
Tips
Practice diaphragmatic breathing during your runs.
Adjust your breathing pattern based on your pace and intensity.
4. Arms
Keep Your Arms Close
Your arm swing determines your cadence. Hold your arms close to your sides with elbows bent at 90 degrees. Your hands should stay between your waist and chest, moving cyclically like a locomotive.
Tips
Avoid crossing your arms over your body.
Keep your hands relaxed and don’t clench your fists.
5. Hands
Relax Your Hands
Keep your hands closed but relaxed, with thumbs pointing upward. Do not let your hands cross the mid-line of your body.
Tips
Imagine holding a delicate object in your hands to keep them relaxed.
Periodically shake out your hands to release tension.
6. Torso
Lean Slightly Forward
Lean slightly forward from your ankles, not your waist. This helps use gravity to propel you forward and maintain balance.
Tips
Keep your back straight and avoid bending at the waist.
Engage your core to support your posture.
Proper running form is crucial for efficient, injury-free running. By focusing on the position and movement of your head, shoulders, breathing, arms, hands, and torso, you can improve your performance and enjoy your runs more.
Feel free to download the running form sheet below.
This marks the end of our Running Guide series. We hope you’ve found our tips helpful and that you’re feeling prepared for the City 2 Surf and Sydney Marathon. Remember to smash your goals, have a great run, and let us know how you go!
Don't forget to keep an eye on our social media for more tips, videos, stretching, and exercises. If you missed our previous posts, you can catch up on them at Run Smart: Tips & Guides.
Need help to improve your running form or deal with injuries? Let us at TT Chiropractic & Remedial Massage support your running journey with expert care and personalised advice.
Book an appointment with us today and take the first step towards a healthier, more efficient running experience. Book here or call us at 0403 579 729!