There is no one perfect running form for everybody—just look at 2013 NYC marathon winner Priscah Jeptoo. However, by focusing on a few basic rules, any runner can become a more efficient and effective runner. As a result, you could see significant improvements in both your speed and endurance, as well as cut your chance of injury.
How to Improve Your Running Form and Become a More Efficient Runner
- Relax your shoulders to allow for fluid, more circular arm movement. More like you’re chilling at the bar than standing at attention.
- Swing arms back and forth , not across the body. Think choo-choo train, not the twist.
- Lean slightly forward, but make sure you aren’t bending at the waist.
- When running up a hill, lean into the incline, but don’t hunch over at the waist. Also keep the arms moving powerfully.
- Keep hands in unclenched fists, as if holding the last unbroken potato chip from the bag.
- Align your hips directly below the torso. Don’t pull a Miley, avoid sticking your but out.
- Lift knees only slightly for a more efficient stride. High knees might be a fun exercise, but not a good way to distance run.
- Reduce stride length and increase stride frequency. Aim for 180 foot strikes per minute. that’s the same pace as Outkast’s “Hey Ya.”
- Feet should land underneath the body, minimizing heel strike.