Fix Your Form, Drop Your Shoulder: The ‘whys’ and ‘hows’ runners should clean-up their form (ie: get faster)

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18 Replies to “Fix Your Form, Drop Your Shoulder: The ‘whys’ and ‘hows’ runners should clean-up their form (ie: get faster)”

  1. When I first started running (a 100 years ago!) I used to have this tiny little stride. I had a coach who would literally scream – “Baby steps” every time I was running. It helped though – I would work on using side-walk cracks to stretch my stride length. It took the better part of a track season to make it a habit.

    Now, even when I walk, I have a long stride!

  2. I never knew my form was so bad until I started running with the club here, some of them are real sticklers on form. My problem is crossing my arms over my body and yeah, relaxing my shoulders… and according to some, heel striking (but I really feel like footstrike varies per person). I’m off to read your article now… but you’re right about form “feeling” right even when it’s wrong. Your body just gets used to doing something, especially after years of running and most people not starting out really focused on form.

    • it’s funny, we all in our minds think we look ‘normal’…it wasn’t until i joined a group that someone finally said, “umm, u look like a freak…just so u kno.” hehe

  3. Ugh, form! I’ve definitely needed to give myself constant reminders to keep my body in check, especially on long and/or tiring runs. I’ve incorporated core workout into my repertoire lately which will hopefully help. I’m excited to read your article!

  4. I’m working on really driving my arms, especially up hills, and making sure my knees land properly over my feet instead of collapsing inwards… my collapsing knees are so embarrassing!
    My coach gives me feedback on my arms, with the knees I look at race photos and do this forward hop/lunge thing in front of a mirror. If I land properly without having to concentrate too much I know I’m getting better.
    Pilates has really helped with my knees as it’s mostly due to weak hips and glutes, and not being used to firing them instead of my leg muscles. With the arms I’ve found it helps to really ‘exaggerate’ the movement. It FEELS like I’m exaggerating it, but I’m pretty that’s only because I’m not used to it.

    • great job for sticking to that form work! and u’re right, i’ve got a friend who is a pilates instructor and she works with lots of runners with various problems all tied to the weak hips/glutes…it is always so crazy how something totally ‘random’ would stem from a weak bum. keep up the pilates and let me know how those knees progress. 🙂

  5. Such great tips Cait – thank you 🙂 I do find dropping my shoulder a good start to improving my form all over, but running with a water bottle (just can’t cope without one!) doesn’t help sometimes. As you say, slow and steady and practice makes a world of difference though!

  6. I really concentrate on not twisting too much from side to side while I run, and I make sure that I take a deep breath and roll my shoulders back when I feel myself starting to resemble the Hunchback of Notre Dame 🙂
    I don’t really do any specific form work, but perhaps I need to!

    • GREAT job on reminding urself to breathe deep and roll back! tho no matter wat u’ll be a far cuter sight than the lurker atop Notre Dame. 🙂

  7. Ohhhh I would lurrrrrve to work with a coach. One day!!! For now though I just have to yell at myself. I don’t really do much beside try and lift myself up with an invisible string in my head when I am getting tired and fatigued… and chant “light as a feather”. It all helps but I know there is a bucket load of things I would need to work on if ever I was assessed properly :S

    • we’ll get u with a coach one of these days! but u’ve been doing SO well by urself…great job remembering to stand tall! how about add to the “light as a feather…fast as a mofo!” 😉

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