3 Tips for Proper Run Form - Buffalo Rehab Group
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3 Tips for Proper Run Form

Nov 29, 2023 | Running

Do you have a proper run form?

Achieving it can be a challenge for many runners – but crucial for efficient running.

Keep reading to learn three essential tips that can help you attain and maintain proper form with each and every run.

Proper Foot Strike

Your foot strike, the way your foot contacts the ground, plays a pivotal role in your running efficiency. Striking the ground with your midfoot, rather than your heel or toes, can significantly improve your running experience.

Why It Matters:Midfoot striking promotes a more even distribution of force across your foot, reducing the impact on your joints. This can lower the risk of injuries such as shin splints and stress fractures.

How to Do It:Aim to land with your foot underneath your hips, not too far forward or behind. Focus on landing softly and rolling through your foot from the midfoot to the toes.

Minimize Vertical Motion by Leaning Forward

Efficient runners tend to minimize unnecessary vertical motion. Running tall with an upright posture can lead to increased energy expenditure and reduced efficiency.

Why It Matters: Leaning slightly forward from your ankles helps you move your center of gravity forward, aligning it with the direction of your run. This forward lean can reduce the energy wasted in vertical motion.

How to Do It: Maintain a straight line from your head to your ankles. Lean forward slightly from your ankles, not your waist. Keep your core engaged to support your posture.

Swing Your Arms Rotationally, Not Up and Down

Your arm movement while running can significantly impact your running form and efficiency. Instead of pumping your arms up and down, consider a rotational arm swing.

Why It Matters: A rotational arm swing helps counterbalance your leg movements, promoting stability and efficiency. It also reduces energy wasted on excessive vertical motion.

How to Do It: Keep your elbows bent at about 90 degrees. As you run, allow your arms to swing naturally in a controlled, relaxed motion. Focus on moving your arms forward and backward, not up and down.

The Benefits of Efficient Run Form

Adopting these three tips for proper and efficient run form can yield several benefits:

Enhanced Performance: Efficient form allows you to use your energy more effectively, helping you run faster and farther with less effort.
Injury Prevention: Proper form reduces the risk of common running injuries such as shin splints, plantar fasciitis, and stress fractures.
Reduced Fatigue: Minimizing energy-wasting movements means you can run longer without feeling as tired.
Greater Comfort:Efficient form leads to a smoother and more comfortable running experience.

Proper and efficient run form is attainable with practice and awareness.

Whether you’re a seasoned runner or just starting, implementing these tips will help you enjoy a more efficient, enjoyable, and injury-free running experience. So lace up your running shoes, apply these principles, and hit the road with confidence!

Are you a runner struggling with pain or injury?

Unlike other medical providers, Buffalo Rehab Group understands your need to run. Get back to running pain- and injury-free with help from a Physical Therapist who loves running, too!

Click below to learn more about our specialized Physical Therapy services for runners: