Running Form

One thing I noticed while I was running with my fiancee this morning (we are both newbie runners) is that he wears out a lot faster than I do.  I'm in slightly better shape, but he seems to get tired out of proportion to the difference!

After careful scrutiny I realized that I was landing on my heel (kind of the front part of my heel if that makes sense) and he was landing on the ball of his foot.  It got me thinking about what the proper form of running is.  I know part of the appeal of running is that it doesn't require a lot of know-how, but I'm sure there are ways to do it that are better than other ways, both for efficiency and injury prevention.

Can anyone explain what correct running form is (and preferably, why?)  Good article links are also appreciated!

I wanna know too!  Also, should your hips stay perpendicular to the direction you're running or is it okay for your back to twist a little and your hips to move?

There are several theories out there regarding running form. A common theme is that you should strike the ground with the mid/ball of your foot rather than your heel. If you strike heel first, you are essentially putting on the brakes with every step because your foot hits in front of you.

The other key is cadence. Top runners are taking 90+ steps per minute!!! I was a heel-striker when I started running, but with a lot of practice and patience I've been able to adapt to a mid-foot strike.

noelle31 - your hips should stay perpendicular. Running is all about effeciency, so any energy spent twisting will be wasted. Do an arm check too, make sure your arms are moving straight forward and back, this might help with the hip movement too.

Check out triathlon/running magizines and websites for good drills to learn running technique. And remember, make changes gradually to minimize the risk for injury.

Triathlon_lover has some great input.  My husband and I use a running technique called Chi Running.  You can find out more about it at chirunning.com.  This technique calls for a midfoot strike, leaning from the ankles, proper cadence (85-90 with 90 being ideal and using a cadence of 91-92 for speedwork) and cutting back on unnecessary movements among other things.  There are a lot of things to focus on when you first start learning but if you stick with it, it'll completely change your running and your attitude about running!   We've been working at it for about 3 years and I've lost 30 lbs and completed both a half and a whole marathon with no injuries.  Before we started using Chi Running, my husband I both had constant knee problems and fatigue issues but now, no pain or injuries.  You don't have to know anything at all about Tai Chi (we don't) to do this technique.  I think the Chi Running book has been the best selling fitness book on amazon.com for a long time.  Hope this info can help!  And, good luck running! 

Thanks a lot for the input so far!  I actually had no idea that the cadence was important, I'll think about that the next time I run.  As a rower technique was something that was very important to me, it kept me from getting bored with the repetitive motion to constantly hold in my mind something I could improve upon consciously.  I'm actually very pleased to hear that there is a good bit of thought and effort that goes into proper running form.  I'll do my own research when I get home from work and post links to anything good I find, too.

Seems like every time I ask a simple question there's more to running than I thought there was, hehe... I guess that's what being a true beginner is all about.

I went and did some reading last night, both of health articles etc and of runner's websites/forums, and the general concensus (with a few vigorous dissenters) was that the Pose method of running was best to avoid injury.  (Without buying the literature of both, I think it's the same as chirunning, btw.  Similar 'general' statements.)

Does anyone use this running form?  What have your experiences been with this and other techniques?  Is it a technique I can learn right from the start or should I build up some running endurance before I try to learn it, or will that just reinforce my current (untrained) stride habit?