RUNNING FORM BASICS
BODY POSITION AND MOTION
1. Body is erect with feet underneath body
– forward lean only during acceleration and accelerate at waist not head and chest
2. Head is held naturally above with eyes focused forward not down
3. Support leg Center of Gravity is directly above foot
4. Forward motion is horizontal not vertical
UPPER BODY
1. Head is directly above shoulders looking forward not downward
2. Shoulders are directly above hips with shoulders held back and chest extended outward
3. Arms and hands are relaxed
4. Arms are driven forward and backward in a straight line with the elbow at a 90 degree angle
(Arm body cross-over or flare out is inefficient)
5. Forward arm drive is synchronized with the opposite leg drive
and elbows are driven forwards not to extend past the body
THIGH AND LEG MOTION
1. Leg push-off is with the knee slightly bent and the ankle extended
(Straight leg increases vertical motion)
2. Thigh is driven forward with the lower leg folded up underneath
3. Hips are driven forward not upward
4. The faster the forward thigh drive the greater the stride length
(Tight hamstrings and weak hip flexors inhibits a fast forward thigh drive)
5. Lower leg is extended forward at end of thigh drive “swing out” then driven downward and backwards “pawback”
6. Touchdown should be with the knee bent not straight
(straight leg causes braking force and deceleration of motion)
GROUND CONTACT AND FOOT BIOMECHANICS
1. Foot strike should be slightly in front of body
(the further it is away from COG the higher the braking forces)
2. Ground contact is made at midfoot to forefoot
(heel strike is inefficient and increases braking forces)
3. Foot contact progresses laterally to medially from contact to push-off
4. The foot should be dorsi-flexed and carried through underneath the body
(foot flare-out is inefficient)
As running speed increases, there is an initial increase in stride lengths followed by an increase in cadence. Stride length is
limited by a runner's limb length and height, as well as by individual ability. An increase in stride length will produce an
increase in running speed. Once a runner's optimal stride length is attained, further increases in speed can only occur with an
increase in cadence (i.e., stride frequency). Lower body strength and flexibility can have an effect on a runner's stride
length. Weak hip muscles primarily the hip flexors and hip extensors and tight hamstrings can limit the degree of stride length
achievable. Thus a runner may be able to increase natural stride length by strengthening the hip flexors and hip extensors as
well as improving hamstring flexibility. The ability to maintain a higher stride cadence is dependent upon muscular strength
and endurance. A runner can increase and maintain a higher stride cadence by improving muscular endurance and
neuromuscular adaptation. Practicing running at a higher cadence in training can help improve muscular endurance and
facilitate neuromuscular feedback in order to be able to achieve and maintain a higher cadence for a longer period. The
type of training drills and exercises to help improve running form efficiency, increase natural stride length and increase stride
cadence are found on the Performance Training and Testing page.
