Health Beat Week 3: Running Style

Running Style

by Dale Brink, D.P.M., F.A.C.F.A.S. 

Bill Bowerman, in his coaching days at University of Oregon, would say “Run Tall”. This sums up the style of many of the recent and current greats in long distance running. You should run standing up fairly straight, not leaning forward, twisted to one side, or tilting backwards. You should be looking ahead at where you are going, no staring at your feet or the ground. 

Starting with the foot: Where should you contact?
Studies have shown that good long distance runners usually contact with the midfoot. Slower runners contact between the midfoot and the heel, faster runners a bit further forward. While there may be exceptions to the rule, this is a good way for most beginning and intermediate runners to start out. It allows for better shock absorption, less stress on the calf muscle and Achilles tendon, and better rolling forward onto the next stride. Your muscles will then be used in a manner that is similar to how you walk.

Hips & Head:
A line from your head through your hips should end up at your foot. Keep the head fairly straight and look ahead. Turns to the side should be done carefully and usually from the neck up to avoid twisting your body and making you unstable in your forward progression.

Arm Carriage:
First, and most importantly, don’t tense up and carry your arms stiffly with your hands balled up into a fist and your elbows completely bent. Relax. Carry your arms at your side somewhere between your waist and your chest. Make sure they are not too high or too low. One arm swings forward while the other one goes backwards. This occurs opposite to the foot and leg motion. 

Knees:
The knees do not have to come up very high for long distance runners. Only sprinters or those chugging up a hill have to lift their legs high.

Stride Length:
One of the biggest problems of form in long distance running is overstriding. Make sure that you don’t do this, it can lead to a host of problems including Achilles tendonitis, ITB pain, and illiopsoas muscle pain.

Breathing:
While some like to tell you how to count your breathing in seconds both in and out, we will just tell you to keep breathing, deep and regular. In most cases your breathing will take care of itself, as you run faster, you’ll breathe faster.