The proper running form is the most overlooked subject when it comes to learning how to run. In fact, many recreational runners make the assumption that only the elite should worry about proper running mechanics. Well, this couldn't be further from the truth.
Proper running form is an essential ingredient for injury-free running. It can help you run quickly, more efficiently and with less stress on your body. Therefore it will improve your performance and help you avoid injuries.
The elements of proper running form
Although every runner has his own style, there are a number of elements that are common to all successful running styles, each of these elements can be practiced and adjusted.
• Posture
The most efficient posture is one that is upright and relaxed with a slight forward lean, your chest should be out and your shoulders back. Keep your upper body relaxed at all times.
• Head
Look straight ahead, not down at your feet. Your head should be relaxed. Fatigue can cause the shoulders to rise up and the head to lift. Concentrate on trying to run in a straight line. Your jaw and neck should be relaxed.
• Eyes
Let your gaze guide ahead; your eyes should be focused on the ground 10 to 20 feet ahead of you. Scan the horizon--this will straighten your neck and back, and bring them into alignment. Don't stare at your feet, not only this is improper running form, bit it's also a safer way to run when you can see what's coming ahead of you.
• Shoulders
Your shoulders should be low, loose and square facing forward, not high, tight and hunched over. Rounding the shoulders too far forward tends restrict the breathing passage, allowing less oxygen to get to working muscles. Your shoulders need also to remain level and shouldn't dip from side to side with each stride.
• Arms
Bend your elbows at a 90-degree angle and allow your arms to swing from your shoulders in a relaxed way. A bent arm will always swing more easily than a straight arm. When you feel your fist clenching or your forearms tensing, drop your arms to your stride and shake them out for a few seconds to release the tension.
• Stride length
In a proper stride, your forward foot should land directly beneath your body, if you reach out with the forward foot, you will land on your heel and kick off the braking action with each step. This will excessively stress your knees, hips, and back, as well as slowing you down.
• Foot plant
You should always strive to make contact with the ground with your mid-foot. A mid-foot strike, in contrast to a heel strike, provides greater shock absorption, less stress on the calf muscle and Achilles tendon, and better rolling forward onto the next stride. And may help prevent shin splints
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