What Does Correct Running Form Look Like?

Correct vs Poor Running Form

When it comes to long distance running, poor form’s a coming for ya!

As the run progresses, the muscles begin to tire, old habits begin to seep back in and the form begins to dip. Starting the long run or race running economically, efficiently and conserving energy, the trajectory of the rate of energy expenditure begins to rise despite the pace beginning to drop.

Being able to identify and assess how you run whilst running fresh and strong is great, but being able to identify how your body begins to breakdown in form is how you can ensure you run stronger and faster for longer.

Identify the issues, address them through targeted exercises and drills, make mental notes of what happens when you’re beginning to tire and what terrains and distances it begins to occur, and keep focussed on running with correct form in these moments.

You’ll never always have perfect running form, but the longer you can keep poorer form from appearing, the less the nuts and bolts will begin to rattle and the finish to your race will be that much stronger.

So what does good running form look like? Well, first it’s good to identify what not to do, then try to correct it.

Incorrect Running Form

There are a many number of ways runners can find interesting ways to interpret the act of running, but in this case, we’ll use the example from the above during the run in to the Wales Trail Marathon.

1. Arms slumped, crossing the body to rotate excessively
2. Knees falling inwards caused by trying glutes
3. Head down and shoulders hunched
4. Bending at the hips, excessive stress on the spine
5. No knee drive, low lifting feet increasing the risk of tripping

Mostly caused by fatigue, the poor running form would further exacerbate energy expenditure, causing an inevitable nosedive in running performance.

So, knowing what poor running form can look like, how can we correct it?

Correct Running Form

There are a many number of ways runners can find interesting ways to interpret the act of running, but in this case, we’ll use the example from the above during the run in to the Wales Trail Marathon.

1. Hands relaxed, but loosely closed and held lightly for better balance
2. Knee driven forward, landing under centre of mass
3. Shoulders pulled back and low, chest pushed slightly out
4. Elbow driven back at 90 degree angle
5. Trailing leg slightly bent, extended from the hip

Running with correct form comes naturally over time when practicing during everyday runs. Remembered the above points and practicing one at a time will help ingrain the habit. However, fatigue and complacency can trigger old habits to emerge. Stay mindful of form and correct running form will become second nature over time.