Improving running form

Other Running Related Topic

16 years ago 10/11/2007 10:46am EDT

As I've been getting in better shape over the past few months, I've noticed (again) that my running form isn't very efficient. Even when I consciously try to direct all my effort forward, I still feel that I expend too much energy up and down and side to side. This was the case even when I ran more mileage and did more core work, I just ignored it then.

I don't swing my arms across my chest or twist my upper body around a lot, but I can't seem to stop my hips and shoulders from swinging too much. I'm thin with narrow hips, so it's not a matter of extra weight. I've seen much wider people with much better form.

Is there any way that I can make my form more efficient? Or should I accept that I'm not naturally efficient and concentrate on other things?

*******

Damn that 2007 Worlds option!

16 years ago 10/11/2007 10:57am EDT

re: yetanotherchick

16 years ago 10/11/2007 10:59am EDT

re: yetanotherchick

Barefoot running. Run around some soccer fields, feel what your feet/legs/body are doing, then try to recapture/remember that when you have shoes on.

Generally, you will find your turnover increases and you will naturally land mid-foot (with little or no heel strike).

Read ChiRunning. Ignore the spiritual hocus pocus and focus on the exercises; especially focus on a solid trunk and a lean from the ankles.

You can also get an electronic metronome: increasing your turnover to ~180 steps/minute will more or less force your form to conform.

Lastly, consider something like Kalso Earth Shoes (heel lower than midfoot) for daily (non-running) wear, which will leave you a bit lighter on your heels when running.

(With regard to the arms, that is more of a design function: one thing you might try is pretending that your hands are grabbing a bannister--so you are always reaching straight out and straight back. Over time, you can then modify the movement to a more natural motion but retain the forward/back focus.)

Good luck!

16 years ago 10/11/2007 11:00am EDT

re: yetanotherchick

I'd probably just not try to think about it too much. If you're pretty fast anyway, working on your speed/lactate threshold/etc. Look at guys like Zatopek...horrible form, but still fast.

16 years ago 10/11/2007 11:07am EDT

re: yetanotherchick

Some good suggestions so far. A moderate amount of hip rotation is not a bad thing. Scatmandu's suggestions are

solid, particularly the one about reading Chi Running, which offers many good observations about running form. (I believe the meat of the book is chapter four.)

Lastly, as has been mentioned, I've seen many fast runners with awkward form.

16 years ago 10/11/2007 11:07am EDT

re: yetanotherchick

contact a coach, let them watch you run, and ask for advice.

form enhancers, strides, and barefoot running help. form enhancers that I still do regularly include quick steps, butt kicks, and high knee skips. strides done before track work and after medium distance/recovery runs.

you can improve your efficiency if you know what to do.

16 years ago 10/11/2007 11:08am EDT

re: Scatmandu

Scatmandu- what do you mean by leaning from the ankles? Mine are pretty inflexible but I can work on that. I already land mid-foot naturally. I have decent turnover, but find that when I run slowly, the faster turnover moves me up and down because I'm not going forward very quickly. Is it ok to kind of shuffle while going slow?

As for running more, my form wasn't better when I was running double what I am now. It'll take me a while to build up to my previous mileage, so if I could work on it now that would be better.

16 years ago 10/11/2007 1:26pm EDT

re: yetanotherchick

Drop your elbows, relax your shoulders, and hold your hands higher, that sometimes cleans up bouncing running form. As someone mentioned one would need to see you run to make the right adjustments.

16 years ago 10/11/2007 1:37pm EDT

re: yetanotherchick

Note what you do when you are running at different speeds and terrains. Run slow and relaxed and then try fast and relaxed. Running uphill vs. downhill is so different that should give you some clues as to what works best.

But I best like the advice to "run more".

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