All posts tagged with: Form

An important part of long distance running is having perfect running form and controlling your breathing. Running tall and relaxed will improve your running form.

Running upright and relaxed is the best running position. Your head, shoulders and hips should be over your feet, making it easier to move your whole body, and improves your breathing. Strong ab muscles will help maintain form; sit-ups and planks can help improve core muscles.

Hold your shoulders back and relax your body. Imagine a string attached to the centre of your chest, leading you up the hill. Shift your hips forward to keep your alignment and posture correct.

Leading with your knees will keep your alignment correct and prevent over-striding. Pushing off from the ankle with short fast steps is the proper motion; it should feel like a shuffle.

Breathing can increase speed and efficiency. As your pace increases it is common to take shorter breaths, similar to gasping. Breathing should come from deep in the belly, not from the upper chest. Focus on exhaling; the inhale will happen on its own. Over time, breathing will feel more natural and comfortable.

Photo Credit: Jay Minter

Long distance running is hard on the body and uses a lot of energy. The key is to find ways for your body to go the distance and reduce the amount of energy needed to get through the race. Here are five quick tips to help improve your form and make it to the finish line quicker, and more efficiently.

1. Have a running coach or clinic leader evaluate your running form and give your pointers on how to improve. Consider your posture and movements up hills, on flat surfaces and down hills.
2. Pay attention to your arm swing. Most people swing their arms too far. They should be shorter and faster, in a front-to-back motion (not side-to-side). Swinging your arms above your heart means your body is pushing blood uphill and is just wasting energy.
3. Your hands should be loose and relaxed. Try running with soda-crackers and not break them. Most importantly, run with your thumbs facing upwards – it will keep your elbows in.
4. There is no need to raise your knees to waist height; you only need to lift your legs enough for your foot to clear the ground. It’s better to take lots of short steps with high turn-over than longer strides with a slower turn-over.
5. Look ahead towards the horizon, keeping your head level and on the same plane. Try hard not to bounce up and down, but rather keep your head in position at the same height off the ground.