Running Form Tips and Drills
Form is a huge part of running. I, for one, am constantly working on running with my shoulders down and relaxed, back straight and a slight forward lean. The longer the run, the more important it is to focus on form. I often notice that I slouch forward toward the end of my long runs when my body is getting tired. When thinking of running, some general rules are to stand up straight, relax your shoulders, keep your hands loose, breath and try to take small steps. Have your foot land directly underneath your body, this will reduce the pressure put on your joints and help prevent over-striding, especially important for beginners or those prone to shin splints or stress fractures.
Below are a few of the drills I do to help me work on my running form and build strength and power. Do 10 reps of each move before or after your workout. Sometimes I like to use these drills as a warm-up and other times as a cool-down.
Butt Kickers: This drill works the hamstrings and helps improve leg turnover so you can run faster
High Knees: Works the small muscles around your knees, glutes and hamstrings. Builds power to help you fun more efficiently.
Plank: I am always touting the benefits of the plank. Practice both the forearm plank and side plank (both left and right).
Skipping or Bounding: Increase stability and works all the muscles in your feet, calves and hamstrings. You will also build power.
Lateral Bounding: Works on side tossed movement, building stability and power. Especially good for trail running.
High Kicks (opposite arm/opposite leg): Standing with feet shoulder width apart, kick your left leg straight up in front of you and tough your right hand to your toe. Repeat on each side. Builds hip flexibility and strength.
Grapevines or crossovers: Move laterally while crossing the right leg over the left. Go 25 yards, then repeat with the left leg crossing over the right. Helps build hip and torso strength and improves flexibility.
Remember, everyone develops their own unique running cadence and form, so don't feel like you need to look exactly like your favorite Olympic runner. Even when you look at elite runners, no runner looks the same because our bodies are built differently. Follow these tips and you will be able to improve your running efficiency and help prevent injury.
Happy running!