One of the best ways to stay on top of your running game, while preventing injury, is to practice good form. Common mistakes in running form often consist of overstraining, heel-striking, and bad posture which can cause braking and torque, and can lead to many common injuries. There are many small adjustments you can make in your running habits that can improve form, endurance, and even prevent injury! Check out some of these tips from our running expert, Ryan Caturan!

  1. Hand Positioning
Too Loose

Too Loose

Too Tight

Too Tight

Perfect Hand Form!

Perfect Hand Form!

It is key to be mindful of what you are doing with your hands while you are running. If your hands are clenched tightly, you will strain the muscles in your hands. On the other end, if your hands are too loose and flailing, it will be extra work on your body while you run. Try to think of yourself as holding a potato chip in each hand in between your thumb and index finger that you are trying not to crush! With your fingers lightly touching your palm, you won’t strain your muscles and you also will not make your workout too hard on yourself.

 

2. Good Posture

Running Form Posture

Good Posture for Running

Good posture is a key part of healthy running. Push your shoulders back, stand tall, and point your toes forward to avoid ending your run hunched over. Run with your head up and keep your gaze ahead of you.

3. Lean into your Run

Lean Slightly Forward While Running

Lean Slightly Forward While Running

While you run, lean slightly forward from your ankles — without bending at the waist. By doing this, you’re actually using gravity to your advantage to avoid using excessive muscle force. Flexing at the ankle will reduce any muscle strain caused by toeing off.

4. Stepping on your Midfoot

Using your Midfoot

Using your Midfoot

When running, you should always land on your midfoot — not your toes or heel. We recommend doing a few marches in place before your run to establish where exactly you will land on your midfoot. Heel striking can cause braking, which will slow down your overall pace. Adversely, landing on the forefoot can cause calf or achilles strains.

We suggest all of the above techniques to improve your overall running form! If you are feeling any pain while you are running, contact us today for a free Sports Movement Screening.

This simple step can address and detect any imbalances that may cause damage down the road – and help you take action to fix them before they become a major problem.

During a Sports Movement Screening, our doctors will assess your functional stability, strength imbalances, and help provide an overall analysis of your athletic performance. That way we can prevent some common training injuries.

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