Tip #1: Focus on proper posture and alignment:

Good running form starts with proper posture and alignment. Keep your head up and your shoulders relaxed. Engage your core to help maintain good posture and control your movements. When running, aim to land lightly on your feet, rather than pounding the ground. This will help reduce the impact on your joints and lower the risk of injury.

Tip #2: Practice good arm swing:

Your arms play a crucial role in maintaining balance and momentum while running. Keep your elbows bent at around a 90 degree angle and swing your arms forward and backward, rather than across your body. This will help you maintain good posture and keep your upper body relaxed.

Tip #3: Pay attention to your footstrike:

How you land on your feet can have a big impact on your running form and overall performance. Instead of landing on your heel, aim to land on the midsole or ball of your foot. This will help you run more efficiently and reduce the impact on your joints.

Tip #4: Incorporate strength training exercises:

Strong leg and core muscles are essential for good running form. Incorporating strength training exercises into your training routine can help improve stability and control in your legs and core. This can help you run more efficiently and reduce your risk of injury.

Tip #5: Consider getting a gait analysis:

A gait analysis is a detailed evaluation of your running form, including how you move and the forces at play when you run. This can help identify any specific areas for improvement and ensure that you are wearing the appropriate shoes for your running style.

Running Form Conclusion

Implementing these tips can help you run more efficiently and reduce your risk of injury, leading to better overall performance as a runner. Remember, good running form is a journey, not a destination. It takes time and practice to develop proper form, but the benefits are well worth the effort.

The post 5 Tips for Improving Your Running Form appeared first on Run Tall.

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Preventative rehabilitation, or PREHAB for short, is the key to healthy living and an optimal movement system. Why wait until you’re injured?

1. 5 most important exercises for Runners
2. How to fix Planter Fasciitis

Official Prehab Guys Channel YouTube Link

Other YouTube Channel recommendations are available here.

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I’m not trying to reinvent the wheel after all, running is running. If you are new to running or thinking of starting to run for recreational and/or health reasons I wanted to share a few tips to think about:

1. New to running? First Thing’s First

You should not care what anybody else thinks about your running! if you’re self-conscious walk, drive, cycle away from your home and wear a cap or woolly hat :). Perhaps a quiet country lane or wooded path were you’re unlikely to see many people! More importantly, though, nobody should know you.

2. Ease in Gently

Remember your body may not be conditioned to run…yet. Even if you have good cardio levels, you’re asking for trouble trying to fly out the blocks. Start off with a 1-minute run, 1-minute walk strategy for 10 minutes to feel how your body reacts. From here you can build up over a number of weeks to increase the run time and decrease the walk time, at a point where you don’t walk anymore.

3. Build a Habit

If you want to be a happy runner and stay injury-free aim to build a habit. Write down a plan to get you started for a few weeks and remember consistency is key. If this means 3 times per week then plan rest days between. The first few weeks could look like the below, you want to establish a habit and look forward to your next run, not exhaust and injure yourself:

• Tuesday – 1-minute run / 1-minute walk for 10 minutes
• Thursday – 1-minute run / 1-minute walk for 10 minutes
• Saturday – 2-minute run / 1-minute walk for 10 minutes
• Sunday – Rest/Alternative cardio like Biking or Swimming

4. Don’t play catch-up

If you have an aim is to run 3 times per week but you miss a planned day, don’t feel the need to run 2 or even 3 times consecutively to get your weekly runs in, you will be asking for trouble. Long term, is it better to ensure you build in rest days. Accept you may only do 2 runs that week.

Both points 3 and 4 should also be respected if you’ve had time away from running as you’ll body will need to build its conditioning from the impact and stresses of running.

5. Stretching

Make sure you warm-up and cool-down (Stretching Posts). You’ll be surprised how you’re body reacts with the aches and pains you may feel. This is down to conditioning and not overdoing it to begin with. If you feel any consistent pain when you start a run it’s best to slow down, walk or stop.

6. Shoes

Invest in a good pair of running trainers (Link). Yes, you can pick up cheap running shoes online! But unless you’ve used them successfully before you can’t be certain they suit your running style. Visit your local running shop and get a gait analysis who’ll be able to recommend suitable shoes. Once you’ve got a make/model that suits you feel free to buy them online. This initial investment will be well worth it in the long run!

7. Kit

Don’t go spending money on the latest gear to look the part. Just make sure you have suitable running clothes which work with the weather. Jacket, Top, Shorts, Tights, Socks. If you experience chafing anywhere (particularly thighs) I recommend Body Glide or Vaseline, you’ll thank me for it.

8. Finding it Boring?

Grab your headphones and listen to music. Think through a problem at work. Plan out your weekend or next holiday. Reflect on your day. You’ll be surprised how your mind can wander if you let it. Want more inspiration, see my make running less boring post!

9. Where and When can I run?

Everybody is different, some like to run a loop, others like to run out and back. Some people even like laps around their block. Whatever you prefer, try mapping it out in advance so you know the turnaround point or how many laps to do.

Some people prefer running before daybreak whilst the roads are empty, others later in the day and into the evenings. After all, this may be dictated by work and family commitments but I find an early runs work for me.

10. Finding self-motivation difficult?

Run with others! Family, friends or even join a local running club. Convince a friend to start running with you, the time will disappear! Search for a running club. All clubs are different ability groups so there is something to cater for everybody (they’re not all ‘elitist’).

Running with like-minded people is a great motivator, and having a time and a place to meet regularly holds you accountable. In addition, you can seek a running coach who will work within your ability and availability. These coaches can to keep you honest (I recommend JM Coaching)!

11. Don’t stress

Progress takes time so don’t lose focus on the reasons why you started. It’s easy to give up but for only 20 minutes (1.4% of your day!) you can do something different.

Release those natural endorphins! Perhaps you’ll spend the 1.4% mindlessly scrolling social media or watching boxsets but they’re not going anywhere. 😀

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