Maintaining proper running form is crucial for performance, injury prevention, and efficiency. Here’s a quick breakdown:
1. Posture:
Keep your head up, eyes forward, and shoulders relaxed
Engage your core to support an upright posture.
Avoid hunching or leaning too far forward at the waist.
2. Arm Movement:
Keep your arms bent at a 90-degree angle.
Swing your arms from the shoulders, not your elbows.
Your hands should move from about chest height to hip level.
3. Stride:
Aim for shorter, quicker strides to increase efficiency.
Focus on a midfoot strike, landing under your hips rather than ahead of you.
Your foot should land softly, avoiding a loud or heavy footfall.
4. Foot Strike:
Ideally, land on your midfoot, which promotes better shock absorption and minimizes injury risk.
Keep your foot turnover quick, with a cadence of around 170-180 steps per minute.
5. Cadence:
A faster cadence (around 170-180 steps per minute) is generally more efficient and reduces the likelihood of overstriding.
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Heel Striking
What is Heel Striking? Heel striking occurs when your heel is the first part of the foot to make contact with the ground, often resulting in overstriding (landing with your foot ahead of your center of mass).
Issues with Heel Striking:
Increased Injury Risk: Landing on your heel can send a jarring force up through your legs, increasing the risk of shin splints, knee pain, and other injuries.
Inefficiency: Heel striking can reduce your running efficiency since the braking force slows you down with each stride.
Transitioning Away from Heel Striking:
Work on Cadence: Increase your step rate to shorten your stride and land closer to your center of mass.
Midfoot Strike: Aim to land more on the midfoot or forefoot, which will help you absorb impact better and improve running economy.
Foot Strengthening: Strengthen your feet, ankles, and calves to support a more natural stride.
By focusing on proper form and minimizing heel striking, runners can improve performance while reducing the risk of injuries.
Shannon M. Pulsipher
NASM CPT, CES, PES, BCS, WLS
"My approach is grounded in empathy and realism, ensuring that each client's unique needs and goals are met with tailored, effective strategies."
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