Surprisingly, though, there isnt one right way to run.
Over time, that kind of posturecanmess with your biomechanics and change the way you run, she says.
And if youre dealing with a nagging chronic injury, experts may recommend you try a few tweaks too.
Collage: Self ; Source image: Brooke Schaal Photography/Getty Images
Gaze ahead.
This will help give you a more efficient posture (and avoid unwelcome neck pain).
Keep your feet on their own tracks.
You really want each foot to stay in its own straight path, Dr. Melvan says.
Thats why some coaches will tell runners to imagine keeping their feet on separate railroad tracks.
Or act like your kneecaps are headlights, Dr. Melvan says.
That can help to keep your knees pointing forward the way theyre meant to.
Adopt a (slight) forward lean.
One of the simplest ways to make running feel a little easier is to lean into your strides.
I always like to think of running as controlled falling, Dr. Melvan says.
It’s super common for runners to bend over when they’re running, Dr. Mitro says.
Speaking of which: It helps to keep leaning even when youareon a hill.
Dr. Aguillard recommends pushing even further forward when youre going uphill (so leaning into the hill).
And dont fight gravity on downhills.
Oftentimes people lean back, she says.
Drive your knees up and forward.
But Dr. Aguillard says we should actually make like the old Looney Tunes cartoonRoad Runner.
You want to think of the legs as looking more like a wheel as you run, she says.
you could see this on elite runnerstheir lower legs circle underneath them rather than plod behind them.
If youre thinking about your knees leading your stride, youre less likely to kick your foot out.
You want your foot to land close to under your hips, Dr. Mitro says.
Let your arms propel you.
Everything needs to be relaxed with your arm swing, Dr. Mitro says.
Just check that your arms are swinging front and back rather than side to side, which wastes energy.
When you swing your arms, the goal is to generate power and drive, Dr. Aguillard says.
Aim for a higher cadence.
Taking smaller, faster steps, a.k.a., increasing your cadence, can also help you avoid overstriding.
Focus on one cue at a timeand what your body needs to pull it off.
Its too awkward, says Dr. Melvan.
Thats because when we run harder, were more likely to run with more efficient form.
That is a great way to connect all the dots, she says.
But remember: Lots of our gait boils down to our individual anatomy.
All of our bodies are a little different.
For instance, the most efficient runners arent going to be overstriding.
But not overstriding is going to look different on everyone, Dr. Mitro says.
In some cases, trying to fix personal quirks can backfire.
Thats becauseresearchershave found it doesnt actually matter as much as people think.
Some people will heel strike.
Some people will run on their toes.
Some people will land more midfoot.
Not sure if its worth trying to change something?
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