Most days when I drive to work, I see this bloke running, and he makes It looks effortless….. his whole body is in sync. He eases along gracefully, and I have a feeling he is an everyday runner too, which I obvs approve of. I gape and stare and nearly crash my car watching him, as his running form is just so perfect ( I am in love!!).
So- its prompted me to read a bit about running form, as I know mine is terrible: Every time I go to my osteopath he tells me I really should go to running school to have my form assessed, and I don’t!
I have been doing a lot of really gentle zone 2 runs lately as they feel good. I have been considering my form more, being aware of how I feel and what my body is doing, and trying things out. I have been focussing on my breathing…..in through my nose to a count of 4, and then out for 4 through my mouth. When its all in sync I feel fantastic and really relaxed too.
Here are a few more things I am going to try- please do add your own suggestions as it would be great to share….
•Run tall- pull your bum in, rotate your hips back, straighten your spine, and lift your chest up. Your shoulders should be pulled back and down.
•Touch your waistband with your elbows at each stride. This ensures that the arm drives back and opens up behind the body. This arm position also helps ensure that your movement and force all travel in a forward and backward direction.
•Make less noise. If you think about this it will help you to run more smoothly.
•Relax…. We are far more prone to injury if we run all tensed up.
Lastly, a tip for going faster is to lift your toes up. I have played around with this for a bit, but it does seem to work.
I will keep you posted….The pic is the best likeness I could find of my Mr Lovely Running Man.
Juju
xxx
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ju-ju-
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Lol... When I tried to improve my form/style & look a little more like a gazelle rather than a slow tortoise... I damaged something... Still not sure what... Finally after a long time off not running it has almost eased up again... I'll reread your post above, but I'll be super careful & probably just continue my slow stride... Love the post though & am also totally in awe of those who run beautifully... 😉
I was being stupid & stretching my legs too far out in front of me... Have had several people tell me I've done several different things to various muscles /ligaments /tendons (each person said different thing)... & followed their exercises... but think it's just taken time... now I have to find my mitigation again... just need some decent weather 😉
I know what you mean. Some people make it look so smooth and efficient. I feel like Bambi as I shuffle along. My husband says I don't look like Bambi but he also says I don't look old! 😂
Don't know about my running form tbh, but one thing that keeps running through my mind as I become a little faster, is that my body is gradually remembering how I used to run when I was younger. I believe musicians call this kinaesthetic memory (as a piano player I'm used to calling it finger memory). It feels as though as my limbs become stronger and less stiff and awkward something of my younger self is re-emerging.
Me too - I was not interested in sport at school, though we were all made to run around a lot, and the school would enter me in random athletic events (which I hated), probably because I was useless at / not interested in rugby!
It was kind of weird, representing the school in events I had no interest in, against kids who were keen. And of course I would trail home in last place! 😂
I did once win a cross country race, but it was a major fluke, as there was a huge hill at the beginning, and I charged up it. I expected the proper runners to overtake me but I think they were intimidated. At the end I overheard one of the organisers complaining that it was the slowest pace on record, more like the speed of the age group below!
Cracking post ju-ju, I can still hear Michael now and it works, I try to run as he said keeping below the hedge so you're not wasting energy on the wrong way. I'm also concious of trying to be as light on my feet as possible, but at Tue same time trying to get food energy return off my feet as I drive grrrrr the science of this running at times it's tricky 🥴🤯..
I've got used to using my arms and using their swing so it works, so many runners I see have arms all over the place 🙈.
Breathing hmmmm hit and miss that's still work in progress whoops.
But I'm good with the posture bum in run tall so far so good. I used to think as I'm quite long legged my stride should be longer but, I've only seen myself running once on a treadmill and even though not as long as I thought it should be it's working for now.
On a final note regarding Mr running man who's stolen your heart 😁 how far off your route to work are you following him for 🙄 you'll be late for work!!
wow that all sounds really fab.... And Mr Lovely Running Man runs along a sem- main road which has no laybys. I am tempted to leave a bit earlier, pull in to a side road and wait for him. But then that would make me a stalker 🤭
We'll all send you phone top up cards when you go away for a stay at your local HMP so at least you can still put up wonderful posts 👍 ohhhhh do prisons have treadmills 😬
Thank you for sharing- I get so much advice then get muddled trying it all out. Breathing doesn't work - I HAVE to breathe through mouth running, tried it, cant do it. Think I'll look at running tall on tomorrow's run, possibly also arms back as I'm hoping for a long run.
My top tip is always find somewhere nice once in a while and just run, ignore speed and distance, just be happy. 🤗
You always sound so positive and I always enjoy your posts. How long have you been running? I have only been running since couch25k started in Oct 19 but have totally got the bug.
Started aged 57 August 2019, graduated c25k at the start of October then 10k at the start of December. I’m a very driven person 🤣 my challenge this year is to run the equivalent of the NC500 route - 800k. Ahead at the moment - 219k already so tackling hills too. Highest ascent 167m. I have my own little competition with myself going on. 🤗
At the moment I’m just focusing on the mental battle I have to keep going! (Magic 10, week 3 run 2 done today, the inner demons are already trying to trip me up on Sunday's run!) a friend said the other day that they’d seen me running on their way to work and hadn’t realised it was me, they said I looked great! (Shocked me to the core because I feeling like a heffalump bouncing along, gasping for breath!)
I will take a note of the points on form and will give these things a go as I feel more confident! This running malarkey is so like riding a bike without stabilisers, confidence in yourself is key I think?! X
I've maybe not got the best running form ju-ju- , but I do remind myself frequently to stay tall , arms , neck and shoulders relaxed and most importantly trying to land as softly as possible.
But what I do find is looking at other runners while they run when I'm walking the dog. Before I ran I wouldn't have looked twice. 😊😊
Well it's nothing to do with my weight it's about the style. When i'm looking down, i don't wear my glasses so can't really see where i am going elephants are short sighted i think, i don't seem to lift my knees very high and my footfall is quite heavy it sounds and feels like it anyway. So i happened to glance up from a book and on the tv was this herd of elephants charging at something and i recognised the lack of knee action and the sound of thunder. Ah i though Elephanting that's my style. I think they are probably a bit quicker than me but not if one was chasing me!!!. Loving the Planking Sessions by the way i know it's not this forum but anyone who's restricted in anyway at the moment, not me fortunately, should get on the strength and flex forum for excellent tips advice and most importantly encouragement. Thank You.
I’m trying not to laugh, and that really resonates with me too as I have a really grumpy footfall. I tried to do the less noisy version today but it was really hard....we are obviously from the same herd 😀
still doing my `long distance runners hands held near collarbone` which seem to really suit me.
also i place thumb and middle finger on each collar bone then pointy finger under my chin,this reminds me to keep my head up so as my airways/breathing work better.
Haha! I love this. Funny, I was thinking about form and running coaches on my short run this morning. I was thinking that would make a great pressie sometime - an hour out with a running coach. If he happened to be lovely too ... well, bonus!
I try to remind myself to be tall and upright, particularly when I start to tire and everything begins to crumple or I end up leaning forward from the waist. These days I use the image that Adriene often uses in her yoga: picture the energy rushing up the front of your body, then cascading down the back. Somehow that helps pull me up tall and strong at the front, and then straighten my head, neck and back so I end up feeling big (tall) and strong and back in control of my body. Admittedly I do have to repeat the process fairly frequently, I'm far from good at form once I begin to flag!
My running form is like a lone bull elephant lumbering about trying to find the herd! Thanks for the tips, it’ll give me something to think about next time. And running school - is that even a thing? 👍😁
I've tried to run "different" but totally unsuccessfully. I wish there was a Running club close to me where I could learn to run more effectively and with less unnatural forces on my body, but so far no luck.
Might be a project if I ever fully retire - move somewhere I can up my game
I just want to learn to do it really well...not to get faster or anything, but to be strong and efficient. I went to a running club once and left in tears, I’m just not the athletic type.
I'm sorry to hear you were so crestfallen at that club ju-ju.
However, you really must remember one thing if you ever feel down again like that.
You might not be the strongest, fastest most graceful of Runners - but you sure as heck are one of the most supportive, inspiring and caring ones to those who are starting C25k and those of us who get so much affirmative info and advice as we continue our Running quests and ambitions ❤️
I have been trying to run a bit slower recently, but that feels more uncomfortable, I can never work out these bum in, shoulders down, arms straight movements etc, especially not in combination, I am only a man and can't multi task, when I do experiment with things like a higher knee lift or trying to keep my arms moving backwards and forwards as opposed to across my body, or a higher knee lift, I do run faster but get tired much more quickly. Any tips on how to run more slowly, but comfortably gratefully received!
Part of this process for me has been doing much slower runs, and learning to know what feels best. I’ve been doing HR zone 2 runs, which has been fab to understand how to just go slower and it feels more efficient too. I really recommend using your HR to change your speed. My plan is to do zone 2 runs most days with one interval session a week, and my longer run at the weekend. I run everyday so part of it is not getting burnt out.
It's not being 'only a man', I have this problem too. A piece of advice I've been working on is to 'activate my glutes'. That's that big (in my case), lazy (in my case) bum muscle, that apparently just follows you round for the ride, unless you force it to pull it's weight - literally.
We all spend too much time just sitting on our 🍑, and apparently it needs a wakeup call if we want to run with maximum efficiency.
I would add that I'm no expert; I get all my info from Dr Google 👩⚕️ . I think it does help, but it's definitely a work in progress with me.
Yes... if I remember when I’m running down the hill in the woods, and I’m tired, I squeeze my arse tight and it usually gives me a second wind ( if you get my drift)
I love the bit about the toes. I'm not running 5k consistently yet but towards the end of my runs I start thinking about my toes and moving them around in my shoes, spreading my toes and generally being aware of them. It seems to help! I🙃
Good things to consider. I’m still at the stage of just keeping going forward 🙂It helps to focus on something during the run. My aspirational figure seems to move on air. She also has a long swishy pony tail...
Just wanted to give you a big thank you for writing this post, I read it this morning and it gave me a lot to think about. I was really trying to push myself at parkrun this morning and as it got hard I started thinking about what people had written here. I think it both improved my running a little, but also gave me something to think about to distract me from finding it hard. Either way it seemed to help, so thanks 😊
I know I have terrible form as a running coach filmed me and then again after I had been shown the correct technique.
However, I find it so hard to do. About 5 strides and I’m exhausted!! My problem is that my feet don’t spend enough time off the ground as I don’t lift them up enough towards my bottom.
I think about it often but as I’m concentrating on not stopping at the moment I have been doing the slow jogging for my past couple of runs. This has worked so well and the idea of stopping hasn’t entered my mind.
I do try to use my arms correctly, hold my stomach in and lean forward. Occasionally I try to do something about lifting my feet more. Oh and I do lift my toes 😊
I’m know I look silly so try to run where no one sees me. For now just doing the distance comfortably and safely is my mission.
Hi Ju-ju interesting post and I too see people like this who seem to run effortlessly. I get very envious! You mention zone 2 runs can I just ask what that is?
Hello yes, I run keeping my heart rate in the zone 2 range ( Strava has worked them out for me based on previous runs, my age etc). It means I run at a very gentle pace. I run everyday and doing it this way means I don’t get burnt out.
I found a book on Amazon called Chi Running that helps me, strong core, slight forward lean, soft relaxed shoulders and arms. The author is Danny Dreyer if you want to have a look on YouTube and see what he does.
Hi Annie, I find it works well with the Japanese slow running, they seem to fit for me. I have stopped being worried about time, I just enjoy the mental space I get, just me and my BBC podcast of choice, as I'm Bi polar this helps me chill a bit 🧘♀️
Interesting post and comments, thanks everyone 😊. I mostly run with the dog attached so staying upright rather than style is the priority 🐶🏃🏻♀️🤣, especially with these muddy conditions!
Yes, he certainly keeps me focused which helps stop my mind wandering off and worrying about things. I particularly love going on trails in the woods where I can sometimes let him off to explore (no 🐑!) 😊🐶🐾
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Gawd I love this running thingy
40 min run with a new phone holder sleeve 
