"Lean running" is a newer running form used by some runners and joggers. ChiRunning, the POSE Method, and other forms have just started gaining popularity in the past few years.
Learning this new style of running form can enhance your running experience by lessening your chances of injury. The major idea behind lean running is that you should lean from the ankles to let gravity pull you forward. This makes running easier and less harmful to your body. The more you lean, the faster you go.
Here, tips for keeping proper lean running form:
1. Spine straight and tall
This is the most important part of lean running form. Without the foundation of proper posture, lean running is useless. The next three items help you gain this correct alignment and could be thought of as subsets of keeping the spine straight and tall.2. Head up, chin tucked
Think about there being a hook on the top of your head, right above your spine. If you were suspended by that hook, the crown of your head would be up but your chin would be slightly tucked. This really helps you extend the spine upward and is the first step to proper spine alignment for lean running.3. Chest up and open
This step to correct spine alignment opens up your lungs and diaphragm so you can breath more deeply. You could think of it as not slumping over, but I like to think of it as lifting my chest up away from my hips. This helps me continue to elongate my spine for maximum posture benefits.
This does not mean pulling your shoulders back, as is required in power running form. It is more of an upward than a backward movement. This may take some practice to get used to.4. Hips tucked
This is the last component of keeping your spine in the right position. Tucking your hips forward elongates your spine (think about your bottom being tucked under a little). This will give you good posture to use as a foundation for your lean running form.
5. Arms swing back
Instead of swinging your arms forward and back, like you do in power running, concentrate on swinging your elbows back. Don't bring them farther forward than your torso. This will offset some of your lean and allow you to be better balanced.6. Knees down
Many runners move their knees up and forward as they run. In lean running, you should not be picking your knees up. Your legs should be relaxed and merely used for catching yourself. 7. Ankles and calves relaxed
If your ankles and calves are relaxed, then you can bend at your ankles and let gravity do most of the work for you. Shake out your legs, rotate your ankles, and practice falling into a wall. This will give you a better idea of what relaxed ankles and calves feel like.
8. Feet straight
Make sure your toes are pointed in the direction you want to go. This seems obvious but, if you spend some time watching runners, you will see that a lot of them point their feet in different directions. This causes many injuries that could easily been prevented.
