Your running gait likely differs from that of another runner you may know. Running forms can be very unique and help people identify you even from far away. But your running gait shouldn't be unique like a fingerprint. Rather, the unique characteristics of your form are likely detracting from your running ability. An ideal running form is one that features no wasted energy, maximizing your running efficiency. It also helps reduce your risk of an injury. You can focus on several aspects of your running form to help improve your running instantly.
Step 1
Tilt your hips underneath your torso. It is a bad habit of many runners to relax their core and let the hips trail behind them as fatigue sets in during a run. But this kills your efficiency, limiting your legs' range of motion and reducing the power of your core muscles. Be conscious of when you stick your butt out and remember to keep your hips tucked underneath -- you should notice that your running becomes easier to maintain.
Step 2
Lift the knees. This is aided by keeping the hips aligned with your upper body, but it deserves focus of its own. Fatigue will make it harder to keep your knees up during a run, and you may notice exhausted runners sweeping their legs forward with minimal bend in the knees. This usually results in a shorter running stride, which hurts your efficiency. By leading with your knees and making an effort to raise them to about your hip level, you can keep your stride longer and go farther with less energy exerted -- even if it feels unnatural to do so.
Step 3
Examine your upper body carriage and guard against common errors in form. You should be leaning slightly forward when you run, and your hips and upper body should be aligned with one another. Keep your upper body stable -- do not sway from side to side during strides. Your head should be facing ahead, allowing you to focus on points off in the distance, rather than staring down at your feet. The arms should swing on relaxed shoulders and should swing forward as you run -- do not let them cross the midline of the body, as this wastes energy unnecessarily in directions other than the one you are running in. Emphasize forward arm movement, but do not swing excessively up into the air -- again, since you are not trying to run up above you, this exaggerated arm movement is wasted energy.
Step 4
Practice a fluid, rolling stride that minimizes impact. Develop fluidity in your foot strike. Unless you are sprinting a short distance, your feet should strike the ground with the heels first, then gently roll onto the balls of your feet before coming off the ground. Make sure you are not striking the ground hard when the heel makes contact -- this can lead to stress injuries.
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