Transcript Good Form Running

Run longer, faster, with less pain, more
enjoyment and more comfort than ever
before. Learn the following elements to
have good form.
• Posture
• Midfoot Strike
• Cadence
• Lean
Running Posture
1. Stand with knees slightly bent.
2. Reach your arms toward the sky, elongating
your body.
3. Bring your arms down while keeping
everything else in place.
4. As you run, keep your head up and gaze
forward.
Lean
1. Stand up straight.
2. Slowly lean forward at the ankles, keeping
the waist still.
3. At a certain angle your foot will react by
stepping forward – this is the most efficient
lean for good form.
Midfoot Strike
1. March in place with each step landing flat
directly under your hip – this is where your
foot should strike for each step.
2. During your run, avoid reaching your foot
each strike – NO HEAL STRIKE!
3. Focus on keeping your steps beneath you.
Cadence
• For many people making the transition, aiming for a
cadence of 180 steps per minute (or 3 per second) is
the element which requires the most work. A higher
cadence works with the other principles to conserve
energy by reducing the temptation to over-stride.
Keeping this tempo encourages you to run lighter,
resulting in a more efficient form that helps to
prevent injury.
• Count your right foot strikes for 30 seconds,
then multiply them by 4.