Youve probably heard thatrunningwith the right form is paramount if you want to perform well and avoid injury.
The same concept applies to any exercise across the board.
Unless youre working with a coach, youve probably never had someone watch and critique the way you run.
Photo: Jordan Tiberio. Styling by Yuiko Ikebata. Makeup by Deanna Melluso for See Management. Hair by Jerome Cultrera for L’Atelier.
Thats not necessarily a bad thing, though.
There is no right way to run, nor is there a wrong way to run, he says.
That being said, there are a few basic principles of good form worth keeping in mind.
Good form starts from the top and follows many of the same tenants of goodstanding and walking posture.
This helps you with your alignment as well as keeps you safe so you don’t trip!
Your neck and shoulders should be relaxed.
You dont want them hunched or rounded forward, says Ferber.
Your arms should also be relaxed, says Ferber, with your elbows slightly bent.
Your arms are meant to keep you running in a straight line.
They do this by simply counterbalancing the rotation thats happening in your hips and pelvis with each stride.
(Thats why your right arm swings back when your right leg steps forward, and vice versa.)
Desir also notes that your arms should not be crossing in front of your body.
Your torso should be upright and engaged.
You should also lean forward slightlyabout 10 degrees, says Ferber.
This helps to reduce braking forces and helps to propel you forward, he says.
For most people, a slight forward lean is necessary to keep the spine in a nice straight line.
Do you strike the ground primarily with your forefoot, midfoot, or heel?
Ferber says that, ultimately, it doesnt matter.
Theres no reason to do it.
Youre not at a reduced injury risk, youre just trading off one jot down of injury for another.
And then stop worrying about the exact way your foot hits the ground.
That helps to absorb the shock wave.
Now feels like a good time to make a quick note about cadence.
Your cadence is the number of steps you take per minute.
Ultimately, your best cadence is going to be different than someone who is taller or shorter than you.
Poor running form can lead to injury, yes.
If youre experiencing pain from running, it could be due to a multitude of things.
Pro athletes do this with fancy 3D equipment that analyzes their biomechanics.
Again, the way you run is not something that you’re able to just change quickly.
Try adding thesehip exercises for runners, thismini band circuit workout, or thisbutt-activating seriesto your routine.
Working on core strength and stability can help, too.
A weak core can lead to overuse and pain in other areas.
Also, heres afull-body strength training workout thats great for runners.
The position of your torso and the way your arms swing helps you move efficiently, too.
