How to make your running form feel easy.

Today I want to help you improve your running form.

In sports, your movement form and technique can make a big impact on your sports performance. Running form is no different.

When you improve your running form, you can help improve running efficiency and decrease your risk of injury. These all lead to more effective training runs, helping you build towards your best race performance ever.

Unfortunately, many runners I see really overcomplicate their running form.

Your body doesn't need you to overthink it through

Running movement is primarily controlled at the lower portions of the brain and even the spinal cord. In other words, you don't need conscious control of your running gait at all times. Without much thought, running gait can happen automatically.

How do we know this? This classic study showed that when you have a cat with no forebrain, the cat can still walk, trot, and even gallop!

I believe that changing your running form doesn't have to complicated. I've met many runners confused on where to start.

• Popular running form methods demonstrate no real decrease to injury risks
• Running form is variable based on the person, so an absolute "correct" form is not realistic
• Runners attempt to change too many things at once

Here is how you can get your running form to feel effortless in 4 steps.

Shorten your stride

Shortening your stride helps address a common mistake runners make, which is overstriding.

Long distance running is all about efficiency. By taking a shorter step forward, your body does less work at the initial impact with the ground.

When I helped my client Ravi with his running form, these small change unlocked a new running experience.

"I've never ran 6-7 miles in my life, and now it's easy. 6-7 miles is a piece of cake!"

Relax your arms and upper body to move naturally

Avoid overthinking what to do with your arms. There is no specific technique or form to accomplish. Let the arms swing whatever feels natural to you.

Allowing your arms to swing naturally helps your body move more efficiently for your entire body. In this 2014 study, Arellano and Kram concluded that "arm swing minimizes torso rotation."

Running faster paces require a stronger push off backwards. Don't overstride to reach forward.

Think of a rocketship ready for take-off. The thrust from the rocket engines are going down so that rocket can fly up.

This is the framework for running faster paces.

Overstriding, or reaching your legs forward, is not as effective to gain speed. When you overstride you're met with a large impact force at ground contact.

To move forward, your legs are pushing the ground backwards. This means the bigger and stronger posterior-chain of muscles are all working together for your take-off: glutes, hamstrings, and calves.

Commit small blocks of time during your easy runs to practice these tips.

Because the motion of running can happen without conscious control, you don't have to be thinking about your running form with every step. But efficient running form is a skill, so you'll need planned practice to have your form stick for the long term.

Here are my recommendations on putting these tips together.

On your easy runs, commit small blocks of time to consciously focus on your running form. You can use these plan:

• 1x: shortened steps for 1 minute, then 30s just run
• 1x: relaxed arms for 1 minute, then 30s just run
• 2x: shortened stride + relaxed arms for 1 minute, then 30s just run
• 2x: increased pace, practicing stronger push-off and avoiding overstriding for 1 minute, then 30s just run

You can add this routine to the start and end of your easy run. With enough practice your improved running form will translate over to all your runs with little conscious effort.

Conclusion

When you're training towards your fastest race time ever, you have to make every step count. And because efficiency is so important for long distance running, optimizing your running form is key for improved race performance.

With these simple tips, you should feel a difference in your running almost immediately.

My hope is that your running will feel more effortless, and more importantly enjoyable too.

Happy running out there!