As runners, we often hear lots of advice on what we can do when we’re not running to prevent injuries, such as strength-training, finding the right running shoes, taking rest days, stretching, and foam-rolling.
But what about preventive steps we can take while we’re running? Bad running form can lead to many different injuries, so it’s important that we pay attention to what we’re doing when we’re running so we can stay injury-free. Follow these form tips to help avoid common injuries while running.
Avoid Heel-Striking
Heel striking is when your feet are landing in front of your hips, so your heel is hitting the ground first with each step. Heel striking, which is fairly common among runners, can lead to injuries such as shin splints and joint pain.
Ideally, you want to land mid-foot when you’re running. Indeed, one study found that runners who first strike the ground with their forefeet experience fewer knee injuries than their heel-striking counterparts.
Heel-striking is also a less efficient way to run because you’re in essence braking with each step, so you waste a lot of energy.
Focus on landing mid-sole, with your foot directly underneath your body with every step. A short, low arm swing is the key to keeping your stride short and close to the ground.
Try to keep your steps light and quick, as if you’re stepping on hot coals. As you keep practicing landing mid-sole, it’ll become easier and more natural.
Lean Forward Slightly When Running Downhill
On the downhills, you should lean slightly from the hips, so you’re perpendicular to the hill. Avoid the temptation to lean back.
Keep your feet low to the ground and try to stay light on your feet. Your stride turnover will pick up, so try to keep your steps short and quick. This helps prevent heel-striking. Your shoulders should be just slightly in front of you, but your hips and feet should stay under you.
Run with Your Feet Pointing Straight
Runners who run with their feet pointed out or in are more likely to deal with ankle or knee issues. You want to try to avoid any twisting or sideways motion when you’re running and keep your feet and legs moving directly forward.
Try to run in a straight line, so that your foot placements are parallel to each other. This will reduce the rotation or twisting of your ankles and knees.
If your feet naturally point in or out, running with your feet pointing straight may feel awkward or uncomfortable at first. Keep working on it for short stretches of your runs and it’ll eventually start to feel more natural.
Don’t Slouch
Good upper body form means staying upright and keeping your shoulders back and relaxed. If your shoulders hunch over, you’ll have more difficulty breathing, since your chest is compressed. In addition, your lower back may start to ache during your run or once you’ve finished.
Having a strong core makes it easier to maintain good posture while running, so make sure you’re working some core exercises into your training. Do a posture check periodically as you’re running. Every miles or so, raise your shoulders to your ears and then drop them down to their relaxed position.
Keep Your Head Straight Up
Your head may feel heavy, especially towards the end of a long run, and you my find yourself looking down a lot. Holding your head too far forward could lead to neck and back pain. It can also compress your chest and make it harder to breathe.
If you tilt your head too far back, it places strain on your neck muscles. The correct position for your head alignment is straight up, right above your shoulders and hips.
More Running Form Advice
For more advice on proper running form, check out: Tips for Proper Running Form. If you think your running form could use some help, it may be worth consulting a physical therapist or running coach for advice. You may need some intervention with targeted exercises to correct some muscle weaknesses or imbalances.
Incorporating running drills into your training can also help improve your running form, as well as your speed and efficiency. Check out this post on how and why to do running drills, plus a helpful instructional video, from the experts over at The Mother Runners.
Sources:
“Forefoot Strikers Exhibit Lower Running-Induced Knee Loading than Rearfoot Strikers”, Kulmala, Juha-Pekka, et. al., Medicine and Science in Sports and Exercise, December 2013, p. 2306-13.
