Wednesday, April 13, 2011

Good Running Form

Saturday I was at the Shamrock Shuffle Expo and heard a representative of a popular Chicago running store speak. He had some great insights on proper running form, and gave some simple tips to correct bad form.  Here's the Cliff Notes edition I'd written into my Blackberry -

Proper running form allows faster speeds, most efficiency and less injuries.

When you run, you shouldn't be able to look down and see your feet.

To bring your pelvis and spine in line while running, put hands above your head and your body will adjust  to take out leaning at the waist.

Keep arms on the sides of the body. Don't allow them to cross your center plane. Otherwise you are turning at the trunk and causing over or under pronation. Can also lead to tightness in shoulders.

Over striding and heel striking causes strain, uses three times as much energy AND slows you down.   Plus it can lead to shin issues. To see how it feels to land on mid-foot, try marching in place.

Try shortening your stride when running. Aim for 180 bmp cadence to create quicker turn over. Do this by counting for 30 seconds on one foot - it would strike the ground 45 times.

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