.png)
I often get asked "How do I know if my running form is good?" by my friends, family, and patients. Before I dive into an answer, just remember: there is no PERFECT running form - we are all biomechanically and anatomically different…meaning the math will be different for everyone. That being said, there is definitely BAD running form...lets discuss!
There are of course a few clues that your current running form might not be right for you:
Pain with running
Legs being really stiff and sore after running
Blisters and calluses
Even at “easy paces” it's a lot of effort
Difficulty breathing with ease at slower paces
There are a handful of factors that go into your running form:
Strength: strength in your legs and your core will dictate how efficient your form is.
Range of motion: how much your feet, ankles, knees, hips, and back move can greatly impact how your running form is.
Coordination and control: Maybe you have the strength and range, but don’t have the skill to coordinate your body parts together!
How does running form relate to injuries?
Most more experienced runners will have a self selected form that is generally good for them.
More novice runners are often less efficient. Running is a skill and can take some time to develop!
In the current research, most running injuries are related to:
Having an injury in the past year (old injury is biggest risk factor for new injury!).
Experience. Novice runners are more likely to get injured vs experienced runners.
Anatomy, the shape of your skeleton. This does play a part, but of course is uncontrollable.
Overtraining, too much running too soon.
Undertraining for a race.
Your running form and biomechanics.
How do I know for sure if my running form is good or bad?
We can perform a running assessment. This looks at how you run on a treadmill, looking at a handful of key measurements. Where your shin is angled when your foot hits the ground, how much trunk rotation you get, how much vertical displacement you go through, etc. We then look at different range of motion and strength measures - why is your form the way it is? Is it skill based, or are you too tight or weak to do something?
What do I do if my running form isn’t good?
A customized program that addresses all your specific needs is best. Strength, mobility, and skill work, along with proper running programming can make a huge difference to decrease injury risk!
About the author: Dr. Caitlyn Hauswirth-Varis, PT, DPT, OCS, CFMT, CF-L1
Caitlyn is board certified as an orthopedic specialist and an expert in pelvic floor physical therapy. Beyond her PT accolades, she is a track and field coach, working with hundreds of new and experienced runners each season. She ran track in college, and since then has run multiple half marathons and completed in masters track and field.
Disclaimer: This blog post is for informational purposes only and does not substitute for professional medical advice. Please consult with a qualified healthcare professional for personalized guidance.
Comments