Whether you run outside or on a treadmill there are some things to keep in mind about your form. Bad form can lead to injury and make your running experience harder than it has to be.
Hunched Shoulders
I'm guilty of this one. You may catch yourself running at a good pace but then realize that you are tensing and hunching your shoulders up. This limits your arm movements and causes unnecessary stress. Be sure to keep your shoulders relaxed.
Feet Landing Too Hard
When you run, pay attention to how hard you land your feet. Your feet should not be slamming the ground. The hard impact is extra force that your body is absorbing which can lead to increased injury. The best thing to do is run tall and land lightly. Try not to bounce but stay closer to the ground.
Leaning Forward Too Much
Usually there is no real need to lean while you run (unless you are on a steep hill.) Leaning too much can add pressure to your lower back as well to the front of your knees. Remember to run tall.
Swinging Arms Too Much
You don't need to have huge swinging motions in your arms when you run. Sometimes you may see people running with their arms down and forearms swinging back and forth. You can help avoid injury by keeping your hands close to the body and letting your arms move naturally.
image credit: sxc.hu
{ 7 comments… read them below or add one }
Thanks for the great article. My running form is generally OK but as I get tired I do find that I am sometimes swinging my arms too much. I will have to work on this in the future.
I’m a huncher myself. But I’m working on it!
Great post about common running mistakes! The feet landing too hard is a very common one, and one that is easy to spot at the gym because you can hear people’s feet slamming against the treadmill rather than landing softly as they should.
I’m a huncher as well. Probably because half the time I’m running these days is when I’m trying to catch the next bus after leaving work (and I’ve got a backpack on my back)!
This is why I like running on a treadmill — I can watch myself in the gym mirror and work on my form.
These tips actually apply to walkers as well, except for the arm swinging. You might think that anyone can walk, but walking for exercise is different from strolling to your car with shopping bags.
What about…’RUNNING IN PLACE’?! So lame! My problem is that there are so many better choices for 80-90′s dance moves that could be used to keep your heart rate and the amusement of everyone at that intersection elevated!
Next time you’re on a jog and are stopped by the flashing red man at the crosswalk, bust out:
The Roger Rabbit
The Worm
The Shopping Cart
The Cabbage Patch
The Sprinkler
Madonna Vogue
The Macarena
The Moonwalk
The Hammer Dance
The Kid n’ Play (hook ankles up with person next to you)
The Robot