Exercised: Good vs Bad Running Form

I stumbled into running. I wanted to know how to run efficiently like the people I was watching in the 2016 Olympics. Before that I read Born to Run and it just made sense to me, that there was a best, most efficient way for humans to run.

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. Over the course of a many years, and still today, running smoothly and efficiently is hard work.

Running form is a tricky subject. There is a dichotomy I tiptoe as a coach. I want to encourage 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 might catch up to you.

In his book Exercised, author Daniel 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.

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 have varying different strides.

He recommends 4 key points that differentiate good form and bad.

1. Avoid over striding. 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 technique sessions at the gym (BOOK HERE)

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 discussion on form, Lieberman offers sound advice for us all. 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. Muscles propel you forward, but they also absorb force and stabilize. Give your ankles and lower legs time to adapt when starting out.

At the end of this section Lieberman reminds us, we can look at our ancestors for their technique, but we need to remember, they also didn't train (or live) like us modern humans.

Justin Miner

@justinminergain