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How to Improve your Run Form

Updated: Sep 22, 2023

Good running form can vary slightly depending on individual biomechanics, but here are some key elements to focus on for optimal running form

  1. Posture: Maintain an upright posture with a slight forward lean. Keep your head up, eyes focused ahead, and shoulders relaxed. Avoid slouching or leaning backward.

  2. Arm position: Bend your arms at a 90-degree angle and swing them naturally in sync with your stride. Keep your elbows close to your sides, and avoid crossing your arms in front of your body.

  3. Hand and wrist position: Keep your hands relaxed and avoid clenching your fists. Your hands should lightly brush your hips as they swing back and forth. Avoid excessive hand movement or tightness.

  4. Stride length and cadence: Aim for a comfortable stride length that allows you to maintain an efficient running motion. Avoid over-striding (landing with your foot too far in front of your body) as it can increase the risk of injury. Instead, aim for a quick turnover by increasing your cadence (number of steps per minute).

  5. Foot strike: Aim to land midfoot or forefoot, with your foot landing underneath your body, not in front. Avoid heavy heel striking, as it can increase impact and stress on your joints. Your foot should roll smoothly from heel to toe as you push off for the next stride.

  6. Core engagement: Engage your core muscles to maintain stability and support your posture. A strong core can help prevent excessive movement in your upper body and improve overall running efficiency.

  7. Breathing: Focus on deep, rhythmic breathing that is coordinated with your stride. Breathe in through your nose or mouth (what ever works best for you) and out through your mouth. Two breaths in and two breaths out is a good breathing pattern that will help you maintain a steady flow of oxygen. To time this with your stride think in, in , out, out.

Remember, it may take time to develop and refine your running form, so be patient and gradually work on incorporating these elements into your runs.

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