Running Form - Exercised

I stumbled into running. I wanted to know how to run efficiently like the people I was watching in the 2016 Olympics. My background in strength & conditioning and Olympic weightlifting allowed me to take on a skills based approach and slowly build up my abilities, efficiency and endurance.

Running form is a tricky subject. There is a dichotomy I tiptoe as a coach. I want people to get outside, run and have a good time. I also want them to do it safely, and for the long haul. In order to do that, your form needs to be good or it can catch up to you.

Luckily for us, Lieberman does an excellent job of breaking down the evolution of running, and dives into what good running form is and how to avoid injuries in Exercised. Lieberman studied modern barefoot runners to gather an understanding of how humans ran for millions of years before the invention of running sneakers in the 1970s.

Lieberman recalls when he was in Kenya studying runners that he was fascinated how they all look the same. A stark contrast from watching Americans train, who might all have different strides. He recommends 4 key points that differentiate good form and bad.

1. Avoid overstriding. Reaching too far causes a stiff landing.

2. Cadence. Experienced runners keep between 170-180 steps a minute. Regardless of speed.

3. Learn forward. I say fall from the waist during my running sessions at the gym (link in bio)

4. Land with your foot horizontal. Land on the ball of the foot, or slightly behind (mid foot in Gain lingo) and kiss the heel.

Along with form, Lieberman says to keep these things in mind. Start slow. Many running injuries are from novices increasing mileage too soon. It takes longer for bones, ligaments and tendons to adapt when compared to your muscles and aerobic system. Another thing to consider is strength. Not only do muscles propel you forward, but they absorb force and stabilize.

At the end of this section Lieberman gives us all the usual warnings about not starting too fast and giving your feet, ankles and lower legs time to adapt. He also reminds us, we can look at our ancestors for their technique, we need to remember, they also didn't train like us modern humans.

Justin Miner

@justinminergain