By: Jeff Horowitz
It's a strange thing; we all learned to run by the age of three, but no one ever taught us how. Throughout our lives, most of us have received instruction in a great many things, from piano to swimming to tennis and more, but most of us have never received any instruction on proper running form. That's a shame, because most of us could surely use it.
In a perfect world, we would all have a physical therapist assess our strength balance and flexibility, and then have an exercise physiologist film our running gait and analyze it in slow motion. But because of the time and expense involved, that's simply not a realistic option for many people.
Don't let that discourage you; with a little self-monitoring, you can make great improvements in your running form and reduce your risk of injury. Consider creating a short mental checklist of things to review as you run. Think of running as being like driving a car; just as you might frequently check your speed, look in the rearview and side view mirrors, and check the fuel gauge, you should have a list of items for frequent monitoring as you run. Here are four essential items to get your checklist started:
· Arm Swing - maintaining proper arm swing will help you set a good leg cadence, and avoid excessive torso rotation, which could stress your lower back. Aim to swing your arms from the shoulders, emphasizing your elbow kick-back. Keep your arms bent just a bit tighter than a 45-degree angle. Do not let your arms cross over your body; imagine that you have a wall projecting from your chest.
· Run Quiet - the number one indicator of potential for injury is high impact force caused by a heavy foot strike. Interestingly enough, this is relatively easy for most people to correct once they’re aware of it. If you make noise while you run, try to run more quietly. It’s really that simple.
· Count Steps – the ideal gait is approximately 180 steps per minute, counting both left and right feet. Most runners take fewer steps, which leads to over-striding and related problems. Count the steps you take, or better yet, get a small electronic metronome. Set it to 180 beats per minute and try to match the rhythm.
· Run Tall – Maintaining proper body posture is important for minimizing stress on the lower back. Keep your chest up and look to the horizon when you run.
Pro Triathlete Holden Comeau at the 2011 Washington DC Triathlon
Jeff Horowitz
Jeff ran his first marathon in 1987, and fell in love with the sport. Since then, he’s run over 160 marathons and ultramarathons, doing at least one in every state in the U.S. and also around the world, from Antarctica to Africa and Asia. Formerly a practicing attorney, he is now a program director for Achieve Kids Tri, Inc. a D.C.-based non-profit that introduces at-risk kids ages 9-14 to a healthy lifestyle through the sport of triathlon. Jeff is a certifed personal trainer and running, cycling, and triathlon coach. He has been the Mid-Atlantic editor of Competitor magazine, and a frequent contributer to Marathon & Beyond as well as other publications. His first book, My First 100 Marathons; 2,620 Miles With An Obsessive Runner was released in 2008. Jeff's most recent book is Smart Marathon Running, a guide to discovering how purposeful, targeted running, combined with a smart strength and cross-training plan, can make you a stronger, healthier runner. He is married to the artist Stephanie Kay, with whom he has a 6 year old son, Alex Michael. Visit Jeff and check out his informative blog.
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