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Running technique
Below Mark Holroyd, an exercise physiologist from BUPA's Bristol Wellness centre, explains how you can treat develop the correct running technique.
Why is a good running technique important?
Running technique is a topic that few runners pay particular attention to, however it is essential for:
- Economical running - Correct technique can maximise the economy of running by eliminating unnecessary movement and thus wasted motion. To put it simply, runners want all their energy to produce straight ahead movement, as opposed to side-to-side motion
- Minimising the chance of injury - When we walk one foot is always on the ground, and our forward foot hits the surface with a force equal to approximately half our body weight. When running this force is much greater, as there is a non-contact phase when both feet are off the ground. During running the foot strikes the surface with a force greater than three times our bodyweight. A combination of correct running technique and using appropriate running equipment can help to reduce these landing forces and therefore the stress on our bones and muscles, minimising the chance of injury.
So what is correct running technique?
With respect to running technique, the most important concept is to run tall and relaxed. Running tall is equivalent to running light, and this is essential for efficient running. Consider the following points when assessing your running technique.
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The head should be erect, with eyes focused forward to a point on the ground about 20 to 30 metres away |
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The shoulders should be square and level. Do not round your shoulders or swing them forwards or backwards |
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Arms should be swinging freely but in a general forwards/backwards motion (in a tight figure of eight), not a circle or a straight line. Elbows should be bent approximately 90 degrees with forearms remaining roughly parallel to the ground |
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Hands are held in a relaxed fist with the thumb resting on the forefinger |
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The torso should be erect, with chest up and plenty of room for the diaphragm to move for proper breathing actions. Do not lean forwards, backwards or slouch, as all of these posture deviations can place a lot of stress on the lower back, interfering with proper running mechanics and possibly causing lower back injury |
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The hips should be square and level with no sideways movement |
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The leg action should be relaxed, with pendular movements and moderate knee lift |
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The feet should be pointed straight ahead and land directly under the hips |
Technique drill
To develop a correct and economical running technique you can concentrate on the different components of the action by using a "technique drill".
A running technique drill imitates technically sound running form, such as upright posture, proper carriage of the arms during the running stride and proper knee drive and leg action. It is performed slowly at first to allow you adapt to the correct running technique. Using a running technique drill has the additional benefit of helping to strengthen specific muscle groups that needed for powerful running, especially the muscles of the calves, shins, thighs and hips.
The running technique drill outlined below involves marching (walking) which, once mastered, can be incorporated into your running motion.
Marching drill
The marching drill provides an excellent starting point for beginners who wish to focus on the basics of running technique. Marching is performed slowly at first, but progresses in speed as your balance and stability improve. This drill allows you to focus on maintaining an upright posture, co-ordinating the movement of your arms and legs and stabilising your movement.
- Begin by walking slowly forward on the balls of your feet, making sure your heels do not touch the ground during this exercise. Use small steps, approximately 12 to 18 inches (30-46cm) in length
- Raise your right knee to hip level (so that your thigh is parallel to the ground) on each stride. Your right ankle should be directly under or slightly behind your right knee, and your right foot should be 'cocked' (toes pointing upwards)
- As your body passes over the left foot during the stride, rise on the toes of the left foot and extend the left knee. Hold your chin and trunk upright (think "run tall") and swing your arms slowly in rhythm with the marching stride.
- Repeat this action, raising the right knee to hip level with the left leg moving through a normal walking stride, for 50 metres. Repeat the drill with your left knee rising and the right knee moving through a normal walking stride.
Remember that this is a technique drill, so focus on proper posture, limb movement and whole body balance, and perform the drill in a slow and controlled way. After you have performed the drill with each leg marching separately, combine the marching action to incorporate both legs. This drill emphasises a driving knee lift, upright posture and a co-ordinated arm swing, all essential components of proper running technique.
Key summary points
- Timing. When performing the drill, do so at the start of your workout as opposed to at the end, because this is when your concentration and energy levels are at their highest. Performing the drill when you are fatigued can lead to a lack of concentration and poor technique. Remember that practice does not necessarily make perfect, but it will certainly make permanent. So focus on the correct technique when performing the drill, or you could end up reinforcing bad habits
- Warm up. Due to the low intensity of the marching drill, it is ideal as part of a warm up because it will both warm up your muscles and focus your mind on proper running technique before your run
- Terrain. When practising proper running technique and drills, perform them on relatively flat terrain. This will allow you to concentrate on running form more than if you were exercising at a higher intensity running up or down hill
- Flexibility. The ankle, knee and hip joints undergo considerable flexion and extension during the marching drill. It is therefore important that the muscles surrounding these joints are supple, allowing the joints to have a wide range of motion. Before performing the drill, be sure to stretch, focusing on the legs (quadriceps, hamstrings and calves), hips and lower back.
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