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The perfect runner: Improve your form
By Mindy Solkin
August 16, 2005

Do you know how to run? This isn't a trick question. It's vital for
successful running to understand both the physiology of running (how
our heart, lungs and muscles work) and the biomechanics of running. If
you picked the right parents you may be lucky enough to be a
genetically talented runner.

Most people who run never think about the movement of their bodies.
They go through the motions as if by rote, disassociating the sport
from the task at hand. But runners need skills training, just like a
tennis player needs to learn how to hold the racket.

Assessing your body in motion and correcting faulty biomechanics with
technique and strengthening exercises will ultimately allow us to
"play" our sport to the best of our ability. Here's how.

Body alignment

Because the running motion is a series of changing postures using
ballistic motions, the tendency is to displace the center of gravity
(the point under your navel) by running in a vertical hopping style
instead of the preferred forward-leaning position.

Creating one smooth line from head to toe with a 10-degree lean from
the ankles (not the waist), will allow for a controlled falling
movement. The smoother the motion, the less energy expended to cover a
given distance.

Slower runners tend to use a hopping motion due to the foot hitting
the ground in front of their body rather than under it. When this
happens, a braking action takes place, which can cause the dreaded
shin splints.

Form drill: While holding onto a sturdy object, stand sideways in
front of a mirror with your legs shoulder-width apart. Lean forward
until you're nearly ready to fall and rise up on the balls of your feet.

Make sure your chest and butt are not sticking out. The line should
look like a smooth 10-degree forward lean from head to ankles.

Stride right

Improving your stride length (the angle of your legs when they are the
greatest distance apart) and your stride frequency, or turnover rate
(the number of foot-falls that hit the ground in a given time) will
help to prevent injuries and make you a faster runner.

When the stride is shortened due to vertical bouncing and lack of
running-specific strength, a sinking action occurs, keeping your foot
in touch with the ground for a longer period. Staying in the air
longer requires more strength but will enable you to cover more distance.

Increasing back-kick height, so that your lower leg raises to a nearly
parallel position to the ground when it's behind you, and improving
hip extension strength, so that your knee lifts higher in front, will
increase your stride length.

[Ok, we do not push the knee lifting forward and very high. Just use
your hamstring to lift the foot and stop the effort once your foot
leaves the ground. Minimal movement. Let gravity bring the foot down;
no pounding or pushing off the toes! Remember the PONY? - Coach Bob]

Taking more footsteps per minute will optimize your stride frequency.
Try to aim for 90 steps a minute.

Form drill: To increase stride length, start by marching in place with
high knees, then run in place with high knees and finally start moving
forward in this exaggerated marching position with quick footsteps for
about 30 yards.

Arm motion

While the lower body takes a lot more effort to correct, adjusting
your arm swing is more of a tweak. Many runners swing their arms
across the chest, so that the elbows point out to the sides instead of
behind them. The upswing of the arm should allow the hand to stop at
mid-chest height, while the hand should drive backwards to the side of
the body on the backswing.

The forearm essentially stays parallel to the ground and the hands are
gently cupped with palms facing toward each other. The arm swing
should be one smooth movement with a 90-degree angle formed by the
upper arm and forearm. The shoulders should be relaxed and held away
from the ears.

Form drill: Standing with one foot forward and knee bent, and the
other leg outstretched behind you, and holding lightweight dumbbells
(two to six pounds), move your arms vigorously forward and back for
about 25 swings each side, while concentrating on keeping the
90-degree angle, palms toward each other and elbows driving back.

The short and the long of running form

Adapting your form to your particular long-distance running event is a
smart move. For shorter races such as a 5K, you'll need to take
quicker footsteps and have a moderately long stride. Quicker footsteps
are a more tiring process but are suited for shorter races. For the
marathon, you'll want to conserve more energy, so your back kick
should not be too high.

Form drill: Practice this on a treadmill. Put the speed at a
comfortable pace, faster than marathon pace but slower than 5K pace
and count your footsteps within a one-minute period to give yourself a
baseline.

Then, change the speed to both faster than and slower than your
baseline to simulate 5K and marathon pace, respectively. Count your
footsteps within one minute at these two paces. During your next
training run on the road, try to simulate the paces and footsteps of
your treadmill run. Notice the mechanics of your form and try to
simulate that on race day.

Mindy Solkin is a USATF, Level III-certified running coach.

Reprinted, courtesy of Windy City Sports Magazine. For more articles
and information for Windy City Sports, please visit
www.windycitysports.com