Proper Running Form

Proper running form means running with good posture in an energy efficient manner. A look at the proper form for each part of the body will ensure that your entire body is in alignment.  Proper form also means that your body will be subjected to less stress when running.

1. Focus your eyes on the horizon. If your head is in this position while running, then your neck and back will be in alignment. Keep your chin tucked in with your eyes ahead to be sure you can see any obstacles in your path.  
2. Relax your shoulders. Running efficiently depends on your upper body remaining relaxed will running. Shoulders should be level and lower than yours. Release any tension in the shoulders by shaking out your arms as needed.
3. Swing arms back and forth at the sides and not across the body. Arms help to keep the momentum of your legs going. Keep your arms bent and at waist level to chest level. Hands should be lightly closed while running.
4. Open up your midsection. Your torso should be straight to allow for your lungs to use oxygen as efficiently as possible while running. Stooping can impair breathing and your forward energy.
5. Keep hips square. Protect your back by keeping the back straight and hips forward. To maintain proper running form, your pelvis should tilt forward.
6. Use the proper stride. When running lift legs just high enough to maintain a short stride. Be sure that feet do not hit the pavement too hard by flexing the knee as the feet hit the ground. Feet should be directly below the knee on the forward stride.