While nearly anyone can pick up the sport of running with a little practice, learning how to run correctly with consistent good form can take a little time. And, bad running form can lead to a myriad of issues, pain, and injuries that can keep you off your feet.
Maybe you get back from a run with scuffed calves or you wear out the outside of your shoe sole before the rest. Or, you run on your toes and put too much stress on your calves. These are signs your running form can improve–and we’re here to help!
Before we dive into a specific drill video, here are our top general tips for cultivating excellent running form:
-Photo Credit: holisticmarathoner
Fortunately, there’s no shortage of simple running form drills that can teach you how to run correctly–and help you stay injury-free so you can enjoy every run. Today, let’s follow along with Coach Nate to explore a five-minute running form fix you can incorporate into your workouts today.
When it comes to learning how to run correctly, think of all of the elements like an orchestra. We need to combine running nice and tall, proper hip rotation and extension, strong core strength, and stability.
Often, at the beginning of a run, we have great form. But, as we log the miles and our bodies begin to fatigue, our form can suffer if we aren’t intentional about correcting it.
This five-minute form fix teaches us how to dial in our rotation and increase stability to keep the body from overcompensating in certain areas when we fatigue starts to set in.
Bonus: Are you looking for running drills to help you run faster? Read this article and watch the video included to discover seven drills that can help get you to your next PR faster.
Naturally, running has an innate focus on the legs since they are doing so much work. However, it’s just as important to have a proper arm swing because it helps balance your form–keeping your shoulders and hips neutral and stable with every stride.
When you get tired during a run, your shoulders tense up and your arm swing starts to go away. Then your upper body begins to overcompensate and twist from side to side.
Once you’re overtwisting, things can go downhill fast. You’ll lose connection with your pelvis, your hips will drop with each step, and you’ll notice you scuff your calves every few strides. I’ve definitely personally noticed how dirty my calves can get at the end of a long run!
So, how do we prevent losing proper arm swing when we get tired? Enter the stable arm drill. This exercise focuses in on stability and rotation to protect the hips by taking the arm swing away. Here’s how:
When you go back to letting your arms swing, you’ll immediately notice the purpose it serves. Practice this drill a few times per week to remind yourself how to run correctly when fatigue sets in.
Now that you’ve gained an appreciation for what a good arm swing does for your from, let’s focus from the bottom up to avoid what we call, “tightroping”–when you over-rotate and your legs start to resemble someone walking a narrow tightrope. I’ve even tripped myself a few times at the end of a long run!
All you’ll need is a line to follow on the side of a road–just don’t use a double yellow line!
Incorporate these two simple drills into your running schedule every week to encourage proper form and mobility. Looking for running form tips for beginner runners? Check out this article for the best advice.
Learning how to run correctly and get stronger on a regular basis is a process, and we’re here to help in that journey. That’s why we’ve released a new mobile app! What are you waiting for? Download our app today to discover workouts and training advice that will bring you to the next level.