Running

Running well requires excellent running form.Initially this will require more work, but you will find your running becomes easier overall.  Following are the 7 habits of highly effective running form.

Feet

Most runners land with their heel first and roll to the front of the foot.  This causes extreme braking forces in the body.  This slows a runner down and jars the body, which can lead to running injuries .

Timing

The foot should spend as little time on the ground as possible.  A quick step allows for more spring, which moves you faster and reduces jarring on the joints.  You should also aim to be hitting the ground (with each foot) 90 times a minute or more.  There are devices you can use that work like metronomes to help you set this rhythm.

Posture

You want to do what coaches call running tall.There should be a straight line from the top of your head down your spine.  Stand against a wall to get a feel for this–many people are actually leaning back when they think they are straight.Pulling your head back during running will impair breathing and impact your form negatively.

Head

Be careful to not have the head too far forward or pulled back.You want to imagine a string pulling you from the top of the head so that it comes into a straight line with the spine.It is common for you to allow your head to lean infront of your body as you become tired.  This pulls on the shoulders and back, increasing the strain of running.Leaning your head back will create poor form and cause further braking forces on your body.

Eyes

Looking down can cause you to run heavily.  This causes extra impact on your body and may cause injuries.  Having the head forward can cause slumping, which causes strain on the neck, shoulders and back.This will make the stride shorter.Keep your head up and look at the ground with your eyes only.

Arms

Some recommend the arms should be at 90 degrees, though the Pose Method recommends having a deeper bend than this.Make sure your arms do not move across the body.You want everything to be moving forward, but this causes lateral movement.You will be working against yourself if you allow motion to go in different directions.

Breath

Previously the recommendation was to belly breathe in order to get more air into the lungs.  However, it is critical to keep the abdominals engaged while running to protect the back and maintain form.It is important to get more air by expanding the chest.There are two schools of though on breathing through the nose or mouth.   One source recommends you get air in any way you can, which is quickest through the mouth.  Another school of thought suggests nose breathing is deeper, more calming and helps keep the heartrate lower.  The pace of breathing should be every two(harder runs) or three steps (easier runs).It would be like exhale, right, left, inhale.

Form can require a great deal of attention initially.It will become natural with practice, and you won’t have to think about it anymore.  It is worth the effort to experience more comfort, fewer running injuries, and greater running speed

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