RUNNING FORM
1) Tips for Good Form
1) RUNNERS: Shoulders are relaxed and squared. Arms bent to 90º angles with range-of-
motion from waist toward sternum. Hands gently cupped and relaxed. “Run tall” with
torso upright (not hunched over) and slightly bent forward 7-9° avoiding the “sitting in
the bucket” look, Avoid excessive hip and shoulder rotation. Head is slightly tilted
down 3-5° from torso, looking forward at the ground 10 and 20 feet. Jaw and neck are
relaxed. Knees drive straight forward to a comfortable height with brisk foot turnover.
Steps are light—think “gazelle”!
2) Stride rate: l80 steps (90 per foot) a minute is the most economical rate for most
runners. Determine stride rate by counting steps of one foot during 60 seconds of
running and multiply by 2. If your stride rate is not near 180, shorten and quicken your
stride. Correct your stride rate gradually.
3) Stride length: Foot should land under or slightly behind your knee—not in front of
your knee Stride length at 180 steps per minute is usually your best stride length. In
general, a shorter, lighter stride reduces shock and improves economy. If stride rate is
optimal, increase stride length by doing more effort runs, hills, and strength/flexibility
training. Improving stride rate should come first, though.
2) Types of Runs
1) Conversational run: The bulk of the mileage. Run at a pace that allows you to talk
comfortably to others without gasping for air. Gives you aerobic endurance with
relatively little stress on the body.
2) Hill workouts: Strength building workouts to improve cardiovascular fitness, running
form and strength. Includes repetitions of low to moderate steepness hills. Run up hill
briskly with proper technique then jog easy downhill.
3) Fartlek: Literally means “speed play”, this workout involves a mix of short pickups for
short periods of time usually done in the middle of a conversational run. Develops the
cardiovascular system and running efficiency; teaches body to handle stress and
recover quickly. Good for runners of all abilities.
4) Strides: A series (usually 4 to 10) of individual accelerations to fast running over a 75
to 100 meter straightaway. Each acceleration begins slowly during the first third,
builds to 90% and holds in the middle third, and gradually decelerates during the last
third. The recovery is fairly brief in between accelerations. For all runners
5) Tempo: A section of a run of about 10 to 30 mm done at a brisk pace taking you
around your anaerobic threshold. Simulates race fatigue and gets your body used to
sustained efforts. Very valuable workouts for all runners.
6) Intervals: Usually done on a track, this workout consists of short, fast runs of a
predetermined distance with a set of time or distance in-between for recovery. Done at
10K or 5K pace or faster. For intermediate to advanced runners.
3) Guiding Principles
1) Gradually warm-up before each run and cool-down afterwards at an EZ pace for 5 to 15 mm each.
Gently stretch after each run.
2) Increase mileage gradually—no more than about 10% increase per week. Increase/introduce speed gradually
3) Don’t increase mileage and intensity at the same time. Build up the mileage to the
desired point and then incorporate an effort run once a week.
4) Monitor perceived effort and/or heart rate throughout workout
5) Limit effort and long runs to one session per week. Include a conversational run at
least once a week.
6) Non-impact alternatives to running and walking include the elliptical trainer and aqua
jogging.
4) Drills
1) Strides: Choose a flat section of road or grass that is about 90 meters in length (the straight-away on a track or football/soccer field is ideal). Starting from a stopped position, gradually build up speed over the first 1/3 or 30 meters concentrating on perfect technique. Over the middle 30 meters run at about 90% effort (not all out!), then over the last 30 meters gradually slow back down to a walk
2) Skips: Just like you did when you were a kid. You can really focus on a lot. Stand proud with eyes looking at the ground about 25 yards ahead of you. Keep the body at a slight lean with the arms moving correctly. With the legs you want to think about pulling your heel up and under your hips. The goal is not distance on each skip, but rather proper technique!
3) High Knees/Kick Butt: Actually you don’t concentrate on the high knees! Take very short, very quick steps as you lean slightly forward. Practice proper upper body technique. Instead of kicking your leg back and up to kick your butt, pull your heel toward your hips up and under you and get as close to your butt as you can! It is a slightly different, and much more economical and safe, motion than kicking back.
4) Side Step Crossover: (Grapevine) Bring the right foot across and in front of the left foot, bring left foot back to the left separating the feet again. Next, bring the right foot across and behind the left foot while kicking it high bringing the heel close to your hips, bring left foot back to left and start over.
5) Hops: Put one foot on a bench, or something similar, placed behind you. Hop on the opposite leg bringing the heel up toward the hips as close as you can, not letting the foot spend as little time as possible on the ground.
