Running posture unique to each individual

Published June 26, 2008
By Capt. Tisha Sutton
72nd Medical Operations Squadron

TINKER AIR FORCE BASE --     One of the most common questions asked during a running clinic is, "What type of form should I have when I am running?"
   The answer: Everyone has their own unique running form. Even elite runners have many different running styles. Some run low to the ground with little knee lift while others run powerfully, with high knee lift and a strong kick.
The great American sprinter, Michael Johnson, runs with style that many criticized as inefficient. Today, his very upright style of running is the most often copied running form.
   Even though there is large variety in running forms, there are a number of elements that are common to most successful running styles. Each of these elements can be practiced and adjusted. Good running form is not something a runner is born with. It is a learned skill. Adjustments to form can keep runners from getting injured and make their running more efficient.
   Let's start with the head. How a runner holds their head is important to the posture of running -- it determines their efficiency. Runners should look ahead naturally, scan the horizon and make sure they do not look down at their feet -- this will keep the alignment good.
   Once the runner has their head in a comfortable position, then their shoulders should follow suit. A runner's shoulders should be low and loose, and not creep up toward the ears. The shoulders should stay relaxed and not dip from side to side with each stride.
   When a runner's shoulders are relaxed, they should let their arms swing naturally between their waist and lower chest level. The runner should avoid moving the arms across the body because this wastes energy. Runners should keep their elbows bent at about 90 degrees by their sides and their hands should be kept in an unclenched fist with their fingers lightly touching their palms. Legs should control arm swing, not the other way around.
   The position of a runner's torso is affected by the position of their head and shoulders. The ideal torso position is running tall. To do this, runners need to stretch themselves up to their full height with their back straight. Runners who start to slouch during a run should take a deep breath and feel themselves naturally straighten.
   When a runner's torso is straight, their hips should naturally follow. A person's hips are their center of gravity, so they are key to good running posture. If a runner leans too far forward when they run, their pelvis will tilt forward which puts pressure on the lower back. This forward tilt of the pelvis will then throw the rest of the lower body out of alignment, which can cause lower back pain, neck and shoulder fatigue and side stitches -- all of which will cause a runner to slow down or increase their effort unnecessarily. Runners should keep their torso and hips at 90 degrees to the ground. Once this is achieved the runner has perfect upper body posture, they are at full height with their back comfortably straight, their head in line with their shoulders and their hips lined up underneath.
   With the perfect upper body posture, efficient running requires just a slight knee lift, a quick leg turnover and a short stride. Together, these will facilitate fluid forward movement instead of diverting energy. When running with the proper stride length, a runner's feet land directly underneath their body. As the foot strikes the ground, the knee should flex slightly so that it can bend naturally on impact. Runners should check to see if their lower leg extends out in front of their body. If it does, their stride is too long.
   When runners find the proper stride length, their foot should hit the ground lightly, landing between their heel and mid foot then quickly roll forward. Runners should keep their ankle flexed as the foot rolls forward to create more force for push-off. As a runner rolls on their toes, they should try to spring off the ground. They should feel their calf muscles propelling them forward on each step.
   Those starting out should have a friend watch them as they run to point out all of these common running posture issues.
   For those having pain with running, the list below gives tips to correct the problem:
   IT band or knee pain: This may be caused when runners internally rotate their thigh when it hits the ground. Runners should use the muscles on the outside of the hip while their foot is hitting the ground- keeping their hips level when running. Do hip hikes or leg lifts to strengthen those muscles. Another possible cause is having one hip drop when the opposite foot is on the ground. If that is the case, then increase the step width. Practice running along a straight line making sure the feet land evenly on either side of it.
   Knee pain, Plantar fasciitis or Achilles Tendonitis: This can be caused by running in the wrong type or worn out shoe. It is important that runners have the right shoe for their foot type, and replace these shoes every 300-500 miles. Runners can also over pronate when running, to help fix this, runners should push off with their big toe and keep their toes and knees pointing straight ahead during ground contact.
   Shin splints: This problem is caused by overstriding and striking the heel to hard on the ground. To help fix this, increase the stride frequency by decreasing stride length without increasing pace.
   For more information, a running clinic is held the fourth Monday of every month at the Health and Wellness Center. Squadrons can request a running clinic by e-mailing tisha.sutton@tinker.af.mil.
   A great resource for proper running form and all things running is runnersworld.com.