Did your parents ever tell you to watch your posture? Sit up straight, put your shoulders back, don’t slouch. You’ve probably heard it all before. But did you know that you also have to consider your posture when running?
According to certified running coach and personal trainer Christine Luff, proper running form “can help you run faster, more efficiently and comfortably, and with less stress on your body and reduced injury risk.”
So, what constitutes proper running form? Let’s break down the keys to good form and identify some exercises you can do to support that form. Here’s what you should know.
How to establish proper running form
Start by facing forward and looking straight ahead. That means not looking at your feet while you run. Maintain good posture by standing up straight with your core engaged. Avoid leaning your head forward and any shoulder slouching. Next, you’ll want your arms bent and hands resting by your hips. Reduce tension by keeping your hands relaxed and unclenched. As you run, check in with yourself to ensure that you’re not leaning forward at the waist. Healthline also suggests using “a midfoot strike” to “avoid hitting the ground with your heel.” This can help reduce stress on your knees. Keep these tips in mind throughout your run to prevent yourself from falling out of proper running form.
Exercises that support good running form
If running with the correct form doesn’t feel comfortable, you might want to try a few exercises. Certain stretches can help your body adjust to proper running form. Luff suggests towel calf and hip flexor stretches. Towel calf stretches involve holding a towel around your foot and gently pulling on it to stretch your lower leg. Hip flexor exercises include stretches such as lunges. You can also find some pre-run stretching options here.
There are also other ways to strengthen your running form. Runners can exercise their core for overall strength and improve their balance for better stability. If it seems like nothing is helping, talk to your doctor to check for injuries or other issues.