What is your running form like? PS. I am in... - Bridge to 10K

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What is your running form like? PS. I am in love

ju-ju-
ju-ju-Administrator

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

116 Replies
oldestnewest

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... 😉

ju-ju-
ju-ju-Administrator
in reply to SuzyKK

Oh no, what on earth did you do that caused that?

SuzyKK
SuzyKK
in reply to ju-ju-

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 😉

ju-ju-
ju-ju-Administrator
in reply to SuzyKK

Yes that doesn’t sound sensible, and I hope you get to go out soon 😎

SpanishShuffle
SpanishShuffleGraduate10

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! 😂

ju-ju-
ju-ju-Administrator
in reply to SpanishShuffle

I think it must come from years of experience... and also not going HFL as that creates all sorts of bad habits...

ForbiddenPlanet
ForbiddenPlanetGraduate10

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.

ju-ju-
ju-ju-Administrator
in reply to ForbiddenPlanet

wow, I love that analogy.... I was so terrible at running when I was younger, I detested sports at school too! Hmmm...

ForbiddenPlanet
ForbiddenPlanetGraduate10
in reply to ju-ju-

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!

ju-ju-
ju-ju-Administrator
in reply to ForbiddenPlanet

yikes I bet that was grim?!

ForbiddenPlanet
ForbiddenPlanetGraduate10
in reply to ju-ju-

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!

Imc50
Imc50Graduate10

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!!

ju-ju-
ju-ju-Administrator
in reply to Imc50

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 🤭

Imc50
Imc50Graduate10
in reply to ju-ju-

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 😬

ju-ju-
ju-ju-Administrator
in reply to Imc50

how thoughtful of you .....😜

Buddy34
Buddy34Graduate10
in reply to ju-ju-

🤣🤣🏃‍♂️🏃‍♂️

Agelesslass
AgelesslassGraduate10

Thanks ju ju will try these tips 😀👍

ju-ju-
ju-ju-Administrator
in reply to Agelesslass

great :)

Grannyhugs
GrannyhugsGraduate10

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. 🤗

ju-ju-
ju-ju-Administrator
in reply to Grannyhugs

I LOVE your tip about finding somewhere nice..... I have only just got the hang of nose breathing in the last year, and it does help....

Noodle1991
Noodle1991Graduate10
in reply to Grannyhugs

Hi Granny hugs

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.

Grannyhugs
GrannyhugsGraduate10
in reply to Noodle1991

Thank you so much. You are doing great.

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. 🤗

Noodle1991
Noodle1991Graduate10
in reply to Grannyhugs

Thank you for replying Grannyhugs. It’s a great privilege to be part of the health unlocked group. Xx

Grannyhugs
GrannyhugsGraduate10
in reply to Noodle1991

The most fantastic group with only one thing in common - learning to love running while offering up tremendous support 🤗

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

Buddy34
Buddy34Graduate10
in reply to Purpledaff

Take the compliment, you looked great 😊

ju-ju-
ju-ju-Administrator
in reply to Purpledaff

That is fantastic.... a real boost, and well done on week 3 run 2 :)

Jell6
Jell6Graduate10

Pretty sure mine is awful. When the sports physio videoed me I was a bit embarrassed and said I ran like Phoebe from Friends. She didn't disagree 🤣😳

Buddy34
Buddy34Graduate10
in reply to Jell6

Oh I love Phoebe and 'Friends' never tire of watching it 😊😊🏃‍♀️🏃‍♀️

ju-ju-
ju-ju-Administrator
in reply to Jell6

Oh how rude! But I love that clip of her running!

Roxdog
Roxdog60minGraduate
in reply to Jell6

😂

Buddy34
Buddy34Graduate10

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. 😊😊

ju-ju-
ju-ju-Administrator
in reply to Buddy34

I could spend all day watching people running, in the car wherever we go , I always say oooh look a runner whenever we pass one!

Buddy34
Buddy34Graduate10
in reply to ju-ju-

🤣🤣

runningnanny
runningnanny
in reply to ju-ju-

Thank goodness I am not the only one! When I say that though my hubby just says, ‘What?’ !!

MrFox001
MrFox001Graduate10

I have my own style it's called Elephanting 😉

ju-ju-
ju-ju-Administrator
in reply to MrFox001

Explain!!? 🐘

MrFox001
MrFox001Graduate10
in reply to ju-ju-

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.

Roxdog
Roxdog60minGraduate
in reply to MrFox001

The planks are great! I can actually feel some stomach muscles now!

ju-ju-
ju-ju-Administrator
in reply to MrFox001

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 😀

UnfitNoMore
UnfitNoMoreModerator

Interesting. I can be sure now that your commute doesn’t match any of my running routes 🤣

Couple of opposing opinions with form, so I’m siding with if it’s not hurting me don’t change it.

ju-ju-
ju-ju-Administrator
in reply to UnfitNoMore

Ah so it was you! 😂

UnfitNoMore
UnfitNoMoreModerator
in reply to ju-ju-

🤣🤣

Speedy60
Speedy60Graduate10

I try to think about being pulled up by my ears. In my choir, we're told to imagine we're showing off our best pair of earrings.

Stupidly, I've only recently made the connection between my singing and my running 🤪

I've also tried to keep my feet on the ground for as little time as possible, but I'm afraid I still feel like a 🧚‍♀️🐘

ju-ju-
ju-ju-Administrator
in reply to Speedy60

Love the earings tip- I could do that with my lippy !!

Roxdog
Roxdog60minGraduate
in reply to ju-ju-

I always put on a bit of liostick before a run! Just a little bit! 🤐

ju-ju-
ju-ju-Administrator
in reply to Roxdog

I ALWAYS wear lipstick, I can’t go on a run without it now, it’s become my thing!!!

Roxdog
Roxdog60minGraduate
in reply to Speedy60

You mean you don't wear your best earrings when you're running!??? You just pretend?!!! Try actually wearing them 😂

Speedy60
Speedy60Graduate10
in reply to Roxdog

I have three piercings each side so I could really go to town 🤣🤣🤣

ju-ju-
ju-ju-Administrator
in reply to Speedy60

YouMUST... that is a really cool look 😎

runwithdog
runwithdogGraduate10

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.

ju-ju-
ju-ju-Administrator
in reply to runwithdog

That’s fab, and do you point as you run? Like- I’m going this way folks?!

runwithdog
runwithdogGraduate10
in reply to ju-ju-

i just do the pointy thing now and then if i think my posture is slumping.

linda9389
linda9389Moderator

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!

ju-ju-
ju-ju-Administrator
in reply to linda9389

That is fab re the yoga tip and I so need that present... hmmm it’s my 50th this year I might drop hints!!

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? 👍😁

ju-ju-
ju-ju-Administrator
in reply to Wenderwoo

Apparently it is!! And I bet you don’t ..

Roxdog
Roxdog60minGraduate
in reply to Wenderwoo

Noooo Wenderwoo! You are a graceful creature like us all!

Irish-John
Irish-JohnGraduate10

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 :)

ju-ju-
ju-ju-Administrator
in reply to Irish-John

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.

Irish-John
Irish-JohnGraduate10
in reply to ju-ju-

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 ❤️

Well said that man!

Irish-John
Irish-JohnGraduate10
in reply to grumpyoldgirl

Thank you :)

ju-ju-
ju-ju-Administrator
in reply to Irish-John

Thanks so much 😎

Irish-John
Irish-JohnGraduate10
in reply to ju-ju-

👍🏻🙂

Berksrover
BerksroverGraduate10

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!

ju-ju-
ju-ju-Administrator
in reply to Berksrover

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.

Speedy60
Speedy60Graduate10
in reply to Berksrover

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.

ju-ju-
ju-ju-Administrator
in reply to Speedy60

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)

Yup, this is me. My left glute, that's fine, lovely, doing what it should do. Right glute is having a laugh.

SlowLoris
SlowLorisGraduate10

I think you saw me running. Next time toot!

ju-ju-
ju-ju-Administrator
in reply to SlowLoris

I’ll toot and wave 🕺🏽

Mmm I see his arm swings out behind him, mine stay up in front???I think? Food for thought!! Thanks for the tips..👍🏃‍♀️

ju-ju-
ju-ju-Administrator
in reply to Annieapple

I have realised my arms go all over the place. I tried to adjust them this morning but it’s going to take a lot of time, tweaking and practice.

Annieapple
Annieapple
in reply to ju-ju-

🤣I tried running on the spot in the bathroom in front of the mirror! A wake up call in more ways than one!!

Roxdog
Roxdog60minGraduate

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🙃

ju-ju-
ju-ju-Administrator
in reply to Roxdog

That sounds great....

HeavyFoot
HeavyFootGraduate10

I didn’t realise you’d taken a photo of me, ju-ju-

😂😂

ju-ju-
ju-ju-Administrator
in reply to HeavyFoot

😂🕺🏽

Have a read up on the Pose Method

ju-ju-
ju-ju-Administrator
in reply to LittleIreland

I will... thanks for the tip...

So much great information here, thank you. Who knew there would be so much to think about! How good would a running school summer camp be!!

Keep your eyes on the road though 😉

ju-ju-
ju-ju-Administrator
in reply to Mum22boys

Absolutely, and I always thought running was perfect as it is so simple.... nothing is ever simple is it??!

Comfortnotspeed
ComfortnotspeedGraduate10

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...

Speedy60
Speedy60Graduate10
in reply to Comfortnotspeed

She's run past me loads of times. I'm thinking of tripping her up and cutting the ponytail off.😏

ju-ju-
ju-ju-Administrator
in reply to Speedy60

😂😂😂🤭

Speedy60
Speedy60Graduate10
in reply to ju-ju-

Now you know why I'm a grumpy biscuit 😉

Comfortnotspeed
ComfortnotspeedGraduate10
in reply to Speedy60

🤣😂🤣😂

Buddy34
Buddy34Graduate10
in reply to Speedy60

Remember for tomorrows run, hide ponytail from Speedy60🤣🤣

Speedy60
Speedy60Graduate10
in reply to Buddy34

😇😆

ju-ju-
ju-ju-Administrator
in reply to Comfortnotspeed

It so does, and your aspirational figure sounds fab!!

Roxdog
Roxdog60minGraduate
in reply to ju-ju-

So good to have some fun on the forum in such a weird world! Made me laugh a lot!

Runningroni
RunningroniGraduate10

Thank god that was a promo photo was a bit worried you had become mad stalker lady taking covert pics .

ju-ju-
ju-ju-Administrator
in reply to Runningroni

Good idea..... 😬

Runningroni
RunningroniGraduate10
in reply to ju-ju-

Behave!

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 😊

ju-ju-
ju-ju-Administrator
in reply to R4inbow

I’m so pleased...

And well done on your run too 😎

Hidden
HiddenGraduate10

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.

ju-ju-
ju-ju-Administrator
in reply to Hidden

That’s fantastic, and one of the reasons I’m sticking with my slow running....it just feels so much more comfortable and relaxed.

Susiepaul
SusiepaulGraduate10

Great post, I always sound like a fairy elephant no matter how hard I try to run lightly!

I have to ask though, what's a zone 2 run, I'm intrigued?

ju-ju-
ju-ju-Administrator
in reply to Susiepaul

It’s sticking within a low heart rate so that I go slowly. It’s a great way to not get exhausted and running is much more comfortable too.

Hidden
HiddenGraduate10
in reply to ju-ju-

I wondered about that. I’m running really slowly but the heart rate on my garmin watch says all my runs are zone 5!

I'm trying to be mindful of my running form. Keeping elbows by your sides etc. Keeping shoulders relaxed.

Can you explain what you mean by lifting the toes up. ?

ju-ju-
ju-ju-Administrator
in reply to Rungranny

I read it in an article, I will find and add the link.

ju-ju-
ju-ju-Administrator
in reply to Rungranny

Sorry for the delay... here it is:

greatist.com/fitness/25-way...

Rungranny
Rungranny
in reply to ju-ju-

Thanks for posting. I will read with interest.

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?

ju-ju-
ju-ju-Administrator
in reply to poohbear2608

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.

Meepmum
MeepmumGraduate10

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.

Annieapple
Annieapple
in reply to Meepmum

Excellent I was given this tip about Chi by a Chiropractor in Canada.

Meepmum
MeepmumGraduate10
in reply to Annieapple

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 🧘‍♀️

Annieapple
Annieapple
in reply to Meepmum

🤗👍⭐️

ju-ju-
ju-ju-Administrator
in reply to Meepmum

Oooo that sounds really interesting, I will take a look.

skysue16
skysue16Graduate10

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!

ju-ju-
ju-ju-Administrator
in reply to skysue16

Love it, I bet it’s great to have a companion ?

skysue16
skysue16Graduate10
in reply to ju-ju-

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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