RUNNERS: I need correct running form advice

EmmaJean7

Hey there!

I am going through the couch to 5k program and am currently on week 5. Just recently I have been trying to really concentrate on correct form (watching instructional you tube videos). I seem to get stuck on 2 different aspects:

First is foot placement. I notice I land on the more front and outer part of my foot rather than the recommended mid foot strike and notice some strain on the outside of my calves at times. It feels extremely awkward and unnatural though when I try to "force" my foot to land it the middle. I am going to a real running shoe store this weekend to see if they can test my stride and explain to me a little more how much different shoes will help. Can different shoes correct this or is there a different way you develop that correct, soft mid foot strike?

The second thing I've recently learned is about the natural forward lean for running where you are working with gravity to help propel you forward by having the "lean" come from your ankles instead of your waist. In my head I get the theory of it, but when I try to run outside I cant figure out if I am getting it? I feel maybe I am trying to force it and instead its coming from my waist.

For all you runners out there, how did you develop your correct form? Does it just come naturally over time or is it something you have to work on? What are some good resources to refer to about this?

Thanks for your help.

Mokey41

Shoes can definitely make a huge difference in your running and prevent injuries. The leaning part is very subtle, you don't need to LEAN forward, just not standing stalk straight upright. Being relaxed is more important to me. Shoulders down & back, arms loose at your side, smaller quick steps, chin up.

The more you run the more you develop a style that works for you. It's great to want to get good form but just based on body types it can be hard to copy someone else.

EmmaJean7

Thank you! Bump

frannyfroofroo

I've read that correct running form happens over time. But I have actively tried to work on mine anyway over the years.

For the forefoot running, the best piece of advice I got was to run in place. Apparently you naturally land on your forefoot when you run in place. So I would run in place for a few seconds before I started running to "get the feel" for the forefoot strike. And during my run, if I feel like I need a form re-set, I'll slow down and run in place for a few seconds before picking back up.

Oh! Also, if you decrease your stride length you'll move more naturally to a forefoot strike. You can do this by "guesstamating" and reducing your stride length by about 10% (just take smaller steps) or you can download a metronome onto your smart phone and set it to 180 strikes per minute.

The lean is something I'm still working on myself. Rather than focusing on leaning, I try to focus on the 5 things my PT told me about efficient form: look at the horizon, pull your shoulder blades down your back, pretend like you are holding potato chips in your hands, arms at a 90 degree angle with your hands striking near yours hips (most people run with their arms up near their chest but for efficiency they should be down by the hips).

Hope that helps a little! Good luck!

jtslim42

Shoes can definitely help. I was mainly a heel striker but with the correct shoes I now strike mid foot. I am currently wearing Brooks Glycerin

kepete

I highly recommend going to a running store. The store I go to fits you in the proper shoe by putting you on the treadmill and video taping you running. I go to Performance Running Outfitters and they went as far as to help me correct my run. I was able to increase the amount of miles I run without any issues and hurt a lot less than I did in the past!

JenRun1

I've been running for years but I'm not sure I have the correct form. I have heal spurs so run toes first and like you tend to land mid to outter foot. I'm interested to see what the responses are. Thanks for posting!

vinniesooner

Great question - when I try to lean forward I find that I increase my speed so much that my cardio can't keep up. If that makes sense? Funny, my whole life I've been an athlete, yet now I can't seem to learn how to run!

meredith1123

It took me a couple years to find the natural pace, natural form, natural lean and natural foot placement before finally getting it all into formation at the same time and correctly.
Shoes make a huge difference. i run in the Asics Landreth 7's (on my 2nd pair) and adore them. I have ran solid on my mid foot and come up on my toes a little. I tried other shoes over a few years coursed time but these seem to be my favorite thus far.

Just follow your mid foot form and it'll start to fall into place naturally at some point. Also dont take long strides, it makes it harder to land correctly.
stand straight up, that natural lean from the ankles will exist on its own. you arent sprinting - otherwise you may actually see and feel it more.
One big tip my sister (marathon runner who has ran for 18 years)...... concentrate on your core muscles to run as much as you can *(quads and hamstrings). I have found that my natural ability to land correctly has come fully corrected due mostly by concentrating on those muscles to help me jog versus just throwing one leg out in front of the other.

good luck!

jchite84

Getting good shoes will help to a certain extent, but some people have a tendency toward over or under pronation. Knowing the difference and how badly you do it will determine the kind of shoes you get, but won't necessarily "fix" the problem. The biggest thing will be knowing when you need new shoes too. My shoes get very distinct and prominent wear patterns which throw off their balance. The biggest thing is to be comfortable. Trying to unnaturally affect how your foot lands will a) drive you crazy b) probably not work c) possibly hurt your ankles and/or knees.

As for the lean, it's about relaxing and letting yourself be propelled by gravity without slumping down or putting too much stress on your lower back. When I started I would stand completely straight and lean at the ankles until I had to step out to catch myself. Once you get the feel for how you should be leaning you won't even think about it anymore. The most important part is try not to let your legs straighten out way in front of your body. Your feet will probably never come out much farther than your face. It will make your running a lot more efficient and you won't tire as easily. When I started doing this more I also started getting cramps in the muscles around my shins, so be sure to stretch those before you go running.

EmmaJean7

This is very helpful.. thanks! I have a lot to think about and a lot still left to learn hah!

NavyKnightAh13

bumping

Ssand_257

For the first question, like everyone has said shoes are a huge factor with your strike. Going to a running store and talking with an expert is a great advice, i would suggest a store such as The Running Room (not sure if they have them where ever you are). For running I wear a specialty shoe known as a Newton, their relatively new and takes a unique approach. The shoes is structure to teach your body to run as though your running in bare feet. They take some time to adjust to them but they are amazing shoes!

For the second question a think the "lean" comes relatively naturally. I agree with the above suggestion to stand lean forward until your feel you foot needs to catch you, this will show you how it should feel. Once you know this as long as you keep your strides short (energy conservation as much as form) keep your spine relaxed (but long) and ensure your relax your shoulders (huge for protecting your back ), your jaw, and your hands.

Hope this helps!

Carlton_Banks

This is a link to a YouTube video I thought was interesting. ( http://www.youtube.com/watch?v=tJWPwVF30yo ) I think you may be able to relate to one of the two running styles demonstrated in the video by some elite multisport athletes. This past year I had to work with a physical therapist to help me correct my form and compensate for some muscular imbalances that I developed which caused me some knee strain. I try to buy new shoes every 600 miles, now and I tend to do best with the minalmist style shoes. On average I run 100 miles per month.