In the following video, 5 basic strategies are discussed to help you improve your running form. When you optimize your running form, you conserve energy, adapt to the stress of your running conditions, avoid injury & ultimately run faster.
You can easily perform a search to come up with exercises that will help improve your running form. However, the following short video captures 5 simple tips you can implement over the next few weeks.
In summary, remember to run light & tall. Focus on one of the following tips at a time, until master them all. As a priority, I would place my attention on arm swing, cadence & finally glute strength.
Following are some of the tips discussed in the video. Examples / details of these tips are shown in the video.
- Cadence – steps/minute. Generally the rule of thumb is to take 180 steps/min. Proper cadence will reduce impact force per stride, which helps to reduce risk of injury. As you go faster, you’ll need to lengthen stride. Cadence was a big challenge for me a while back when I was suffering from numerous lower leg injuries. I spent the better part of a summer training myself to run at 180 steps/minute and also convert from a heel striker to more front of the foot (discussed below with breaking force).
- Breaking Force – when you’re running, you want to avoid landing on your heel. Your foot should land under your body. Your goal is to minimize your ground contact time so you propel your body forward.
- Pelvic Drop – avoid sagging side-to-side motion. This is inefficient and is often caused by weak glutes. Have someone film you on a treadmill & also perform some glute exercises to test your strength.
- Hip rotation – avoid arms crossing your body. Upright, straight & tall. Pay attention to arm swing. Feet follow arms.
- Bounce – minimize bounding and concentrate on moving forward. Too much bounce wastes energy. Your stride rate can help influence the amount of bounce.