Running is more than just a good way to stay fit—it's a full-body activity that, when done correctly, can elevate your on-pitch performance to new heights. In this article, Ben Nicholson, a seasoned performance coach with over 15 years of experience in professional football, shares his expert advice on improving your running form. Proper running form is crucial for enhancing speed, boosting efficiency, and reducing the risk of injury. By mastering running form and technique, you can not only improve your personal bests but also contribute significantly to team performance. Whether you're training for a marathon or looking to outpace the competition on the pitch, refining your running form can make all the difference.
About Ben Nicholson
Ben Nicholson is a performance coach who has worked in professional sport for 15 years. He holds a Master's degree in Strength and Conditioning and has experience across all levels of football—from non-league with FC Halifax Town and the EFL with Bradford City, to the Premier League with Manchester City and Liverpool.
Currently, Ben works with Huddersfield Town while also providing private coaching and performance support to professional footballers. He has recently joined PitcheroGPS as Performance Director to help football teams maximise their potential using PitcheroGPS Player Trackers.
Understanding Proper Running Posture
Ben's Advice:
Achieving the right posture is the cornerstone of good running form. Here's how to get it right:
- Stand Tall: Keep your torso upright with a slight forward lean from the ankles, not the waist; try to create a straight line from your head to your heel on your strike leg.
- Relax Your Shoulders: Let your shoulders drop away from your ears to prevent tension.
- Align Your Head: Look ahead, about 20 metres down the path, to keep your neck and spine aligned.
- Engage Your Core: Tighten your abdominal muscles to support your upper body.
Benefits:
- Improved Breathing Efficiency: An open chest allows for better lung expansion.
- Reduced Strain: Proper alignment minimises stress on the spine and joints.
- Efficiency: A more athletic running stance reduces ‘leaks’ in the chain that make all the difference over longer distances.
Foot Strike Techniques
Ben's Advice:
How your foot contacts the ground affects your running efficiency and injury risk. Here's what you need to know:
- Heel Strike: Landing on your heel first. Common among beginners but can lead to overstriding and increased impact on joints.
- Midfoot Strike: Landing on the middle of your foot. Promotes better distribution of ground reaction forces and is suitable for most runners.
- Forefoot Strike: Landing on the ball of your foot. These shorter ground contact times make it ideal for sprinting and quick acceleration.
Benefits:
- Enhanced Efficiency: Choosing the appropriate foot strike improves energy utilisation.
- Minimised Injury Risk: Proper foot strike reduces impact forces on your joints and muscles.
Arm Swing Mechanics
Ben's Advice:
Your arm movement plays a vital role in balance and propulsion. Here's how to optimise it:
- Elbow Angle: Keep your elbows bent at about 90 degrees.
- Swing Direction: Move your arms forward and backward, not across your body.
- Relax Your Hands: Keep your hands relaxed, as if holding a crisp without crushing it.
Benefits:
- Improved Balance: Proper arm movement stabilises your body during running.
- Forward Propulsion: Efficient arm swings help drive you forward with less effort.
Cadence and Stride Length Optimisation
Ben's Advice:
Optimising your cadence and stride length can significantly improve your running efficiency; simply put, speed = stride length x stride frequency:
- Increase Cadence: Aim to increase the number of strides you make per minute by taking quicker, lighter steps.
- Adjust Stride Length: Increasing your stride length is a great way to improve your speed, however getting the balance right is crucial. For longer distance runners, overstriding comes at a greater energy cost and may be suboptimal.
- Use Metronome Apps: Utilise apps or music with the desired beats per minute to help maintain your cadence.
Benefits:
- Reduced Impact: Higher cadence with shorter strides lessens the impact on your joints. Longer strides over short bursts can increase your max speed. Getting the balance is crucial.
- Energy Conservation: Optimising stride and cadence helps conserve energy, allowing you to run longer distances.
Core Strengthening Exercises
Ben's Advice:
A strong core is essential for maintaining proper running form. Incorporate these exercises into your routine:
- Plank Walk Out: Hold a plank position for 30-60 seconds, focusing on keeping your body in a straight line.
- Glute Bridge March: Lie on your back with knees bent, lift your hips upward, and hold for 5-10 seconds.
- Side Planks: Lay on your side with bottom foot and forearm on the floor. Lift your hips until your body is in a straight line and hold for 20-30 seconds.
Benefits:
- Enhanced Stability: A strong core helps maintain proper posture during running.
- Improved Form: Reduces fatigue and the likelihood of form breakdown over long distances.
Proper Running Form for Speed
Ben's Advice:
When aiming to increase your speed, specific adjustments to your form can help:
- Forward Lean: Lean slightly forward from the ankles to utilise gravity for propulsion.
- Increase Cadence: Take quicker steps to enhance speed without overstriding.
- Drive Your Knees: Lift your knees higher to increase stride power.
- Direction of Force: Drive down and back into the ground as if you were trying to push it away.
Benefits:
- Faster Times: Efficient form adjustments lead to improved speed.
- Energy Efficiency: Conserves energy, allowing for sustained high-speed running.
For more tips on boosting your speed, check out our article on How to Run Faster.
Proper Running Form for Long Distance
Ben's Advice:
Long-distance running requires endurance and consistency in form:
- Maintain a Steady Pace: Find a rhythm that you can sustain over long distances.
- Efficient Breathing: Practise rhythmic breathing patterns to maximise oxygen intake.
- Consistent Form: Focus on maintaining your form even as fatigue sets in.
Benefits:
- Improved Stamina: Efficient form helps you conserve energy for longer runs.
- Reduced Fatigue: Minimises muscle strain and discomfort over extended periods.
Breathing Techniques
Ben's Advice:
Effective breathing is essential for delivering oxygen to your muscles:
- Rhythmic Breathing: Coordinate your breath with your steps, such as inhaling for three steps and exhaling for two, or counting to a number that suits your optimal pattern.
- Deep Breathing: Breathe from your diaphragm rather than shallow breaths from your chest.
- Nose and Mouth Breathing: Use both your nose and mouth to maximise oxygen intake.
Benefits:
- Increased Oxygen Intake: Fuels your muscles more effectively.
- Reduced Fatigue: Helps maintain energy levels throughout your run.
Running Form Exercises
Ben's Advice:
Incorporate drills into your training to reinforce proper running mechanics:
- High Knees: Slowly move forward, lifting your knees to hip level.
- Butt Kicks: Kick your heels up toward your glutes while running.
- Bounding: Take long, exaggerated strides to improve power and elasticity.
Benefits:
- Enhanced Muscle Memory: Drills help ingrain proper form into your running technique.
- Improved Mechanics: Leads to more efficient and effective running.
Dynamic Warm-Up and Cool-Down Routines
Ben's Advice:
Preparing your body before and after running is crucial:
- Warm-Up: Spend 5-10 minutes on dynamic stretches like leg swings, lunges, and light jogging.
- Cool-Down: After running, do a slow jog or walk followed by static stretches targeting major muscle groups.
- Consistency: Make warm-ups and cool-downs a regular part of your running routine.
Benefits:
- Injury Prevention: Prepares muscles and joints for activity, reducing the risk of strains.
- Improved Recovery: Helps eliminate lactic acid and reduce muscle soreness.
Conclusion
Improving your running form is a journey that offers substantial rewards in performance, speed, and overall enjoyment of the sport. By following Ben Nicholson's expert advice on key areas like posture, foot strike, arm mechanics, and incorporating targeted exercises, you can significantly enhance your running experience while minimising the risk of injury.
Remember, these techniques work best when practised consistently. Incorporate them into your regular training routine, and over time, you'll notice remarkable improvements. Whether you're aiming for a new personal best or simply want to run more comfortably, attention to form is essential. So lace up your trainers, hit the pavement, and experience the difference that proper running form can make.