What is the best running form?
Some of the most aggressive arguments I have experienced during runs or after races have been about “the right way to run.” In such confrontations, research gets overlooked in the ego battles about “mine is best.”
I have never tried to impose my ragged form on any debate, but I have some opinions. After following biomechanical research on distance runners for over 50 years and giving over 10,000 individual running form evaluations, I believe the best form is…what works best for YOU.
But in analyzing the form evaluations at my running retreats, several principles emerged that helped all types of runners, from beginners to elite. These principles are backed by research and, when used, translate into smoother running, faster times, and fewer injuries. Let’s look first at the ones that can make a bigger difference, and then I’ll explain the workouts that can help you do this.
- Your brain is helping you. When you run as often as every 2-3 days for 30 min or more at a time, the subconscious brain starts editing for efficiency.
- Feet Low! Save energy and reduce impact by staying low to the surface with each step.
- Upright! A relaxed but erect posture has been shown to reduce aches in the back and hips while reducing fatigue for more strength at the end of a run.
- Avoid long strides. Surprisingly, research consistently shows that as distance runners get faster, their stride gets shorter. Even an inch too long will slow you down in a half marathon—more in a marathon. The CD drill can help (explained below).
- Light foot touch—also improved by the CD drill.
Form drills can make you more efficient. These are built into my app, which is free to download and has a free run walk run® timer (available on the App Store).
My CADENCE (CD) drill is simple: Time yourself for 15-30 seconds using a timing device or my app which can signal when to start and stop the counts. After the first CD, walk for 30-60 seconds and go again, attempting to add 1-2 more steps on each successive segment count. Do a set of four 1-2 times a week and you should notice form improvement within a month.
My ACCELERATION-GLIDER (AG) drill will help you transition seamlessly from a walk to a run and then back into another walk. Another benefit is coaxing the legs, feet, cardio system, and muscle physiology to work together to run faster—one AG at a time.
Each of these segments is about 10 steps. Start walking—as on a walk break. Ease into a “shuffle”, then a slow jog, followed by your regular pace (used on a short run) and then a slight acceleration. Then–coast off your “glide” and use the momentum to ease smoothly into another walk. This is the only segment that is extended to 30-40 steps. Walk for 30-60 seconds before beginning the next AG.
One or both drills can be used at the end of races when one’s mojo is low. They activate the brain, reduce negative hormones and thoughts, and pick up the rhythm and pace.
Doing four of each drill, at least one day a week, has been THE training element for improving running form and efficiency.
You can do it!
Jeff
