Having efficient running form allows you to run faster, lighter and with less possibility of injury. Proper foot strike provides more push off the ground while proper arm motion puts all of your momentum forward. Developing proper form takes time and should be practiced whenever possible.
Step 1
Evaluate your foot strike. Landing on your heels will place unnecessary stress on your lower leg and joints, which will increase the risk of injuries such as shin splints. Aim to land on the middle or front part of your foot.
Step 2
Check that your foot is landing underneath or slightly behind your center of mass. Your foot should not land in front of your hips, which will act as a brake and slow you down.
Step 3
Lean forward slightly. This lean should be small and still allow you to maintain an erect back. Do not lean forward at the hips, this can place extra stress on your lower back and legs.
Step 4
Fix your stride length if necessary. Avoid overstriding and allowing your foot to land in front of your body. Try to form circles with your legs, this will prevent you from over-striding but still allow the ideal stride length.
Step 5
Stop allowing your arms to swing across your body. Imagine that there is a line dividing your body, and do not let your arms cross the line. All of your moment must go forward. Keep your arms at a 90-degree bend while maintaining relaxation.
Things You'll Need
- Running shoes
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