Power Running Form Tips

Head up, eyes to the horizon

When your eyes are cast and your head it tilted downward, you are hurting your running form in two ways.

You are making it harder to breathe deeply, which makes running more difficult. You are also using a negative posture, which can have an effect on your running ability as well as your general mood.

Is There A Link Between Posture And Depression?

Stay straight

Don't bend at the waist. Keep your body straight. In power running, there is no leaning; you use your muscles to push off and keep you moving. If you lean over at the waist, you are again making it harder to get deep breaths and limiting your body's intake of oxygen.

This is especially important to remember as you become fatigued farther into your runs because that is when it is hardest to stay standing straight. Use your abs and don't bend.

Open chest, shoulders back

If you keep your chest open and your shoulders back (standing up straight), your body is able to take in a deeper breath than if you are slumped over.

As for the good posture of standing up with your chest open, a study done by Dr. Brian Meier of North Dakota State University shows that "simply looking up could give a physical boost."

It's worth a try, don't you think?

Hands and shoulders relaxed

In the power running form, your legs and core are doing most of the work. Your shoulders should be relaxed, away from your ears. Your fingers should be curled in, but not digging into your palms. Relax, breathe, and run.

Arms forward and back, not side-to-side

As you run, you are trying to move forward, right? So, why swing your arms to the side? If your hands swing across your belly button, you are wasting energy.

Save this energy for longer, faster running. Keep your elbows close to your body and your arms swinging forward and back.

Knees forward, heels back

Don't reach your foot out to get a longer stride. Reach with your knees and hips. When you are pushing off with one foot, the opposite knee should be out in front (as far as is comfortable). Keep your knees high and to the front.

Once you've pushed off, maximize the movement by kicking your heel up toward your buttocks.

Feet straight

When you pick up your foot, don't twist it at the ankle or knee. If someone is running behind you, your feet should kick up straight -- not at an angle. Turning at the knee or ankle can cause injury. Also, when you put your foot down, your toes should be facing the direction you are going, not inward or outward.

Midfoot lands first

Don't be a heel-striker. If you land on your heels, you are stopping your forward momentum and causing undue stress on your knees. If you land on your toes, you are causing your calves to do too much work, which can lead to shin splints. You should land on the middle (ball) of your foot, and away from your toes.