Running form is one of the most important factors in becoming a more efficient, comfortable runner. While it might not be the first thing you think about when starting out, developing good form early can help you avoid injuries, conserve energy, and improve your performance. This week, we’ll take a look at the basics of running form, including posture, cadence, and stride length, and give you some simple drills to help you develop good habits from the start.
Posture: Stand Tall, Run Tall
The way you carry yourself while running can make a big difference in how efficiently you move.
Key Points for Proper Posture:
- Keep your head up, with your eyes looking forward, not down at your feet.
- Your shoulders should be relaxed, not hunched. Tension in the shoulders can hinder your breathing and energy flow.
- Imagine a straight line from your head to your heels, avoid leaning forward or backward excessively. A slight forward lean from the ankles (not the waist) will help with momentum.
- Keep your core engaged. This will not only help with posture but also improve your running stability.
Cadence: The Power of Quick, Light Steps
Cadence refers to how many steps you take per minute while running. The ideal cadence for most runners is around 170–180 steps per minute. A quicker cadence can help reduce the risk of injury by encouraging a lighter, more efficient stride.
Why Cadence Matters:
- A faster cadence can reduce the impact on your joints. When you take fewer, longer strides, each footstrike can be more forceful.
- Short, quick steps keep you more upright and help prevent overstriding (when your foot lands too far in front of your body), which can put strain on your knees.
- To improve your cadence, try to gradually shorten your stride length while maintaining your speed. A good way to measure this is by using a metronome or a running app with a cadence tracker.
Stride Length: Finding the Right Balance
While you want to take quick steps, you also need to ensure your stride isn’t too short or too long.
How to Find the Right Stride Length:
- Focus on a natural stride, don’t overexert yourself trying to lengthen it.
- Ensure your foot lands directly beneath your hips, not in front of your body. Overstriding places unnecessary stress on your joints and can lead to injuries.
- Aim for a fluid, relaxed movement. If you’re straining to lengthen your stride, you may be overexerting yourself.
- A good trick is to think about "pulling" your foot back underneath you, rather than "pushing" forward. This helps with maintaining efficiency.
Drills to Improve Your Running Form
Practising running drills can help reinforce good form and improve muscle memory. Here are a few exercises to get you started:
A. High Knees:
Stand tall and jog in place, bringing your knees as high as possible towards your chest. This helps improve your cadence and encourages an upright posture.
B. Butt Kicks:
While jogging, kick your heels up towards your glutes. This drill helps develop a quick, efficient leg turnover and improves your stride length.
C. Strides:
Pick a flat stretch of road or track, and gradually build your speed over 20–30 seconds, focusing on smooth, controlled strides. This helps improve your speed and rhythm.
D. Skipping:
Skipping is a great way to improve coordination and activate your glutes. Focus on a tall posture, and try to land softly.
Key Tips for Developing Good Form Early
- Pay attention to how you feel. If something feels off or painful, adjust your form.
- Practise running form drills at the beginning of your runs to activate the right muscles and reinforce good habits.
- Don’t obsess over perfection. A natural stride and form will develop with time and consistency.
Next Week
Join us next Monday for Beginner Monday: Mental Strategies for New Runners. We’ll delve into the mental side of running, including how to deal with self-doubt, push through tough runs, and set realistic yet inspiring goals to keep you motivated and on track.
