PERFECT FORM - PERFECT RUN

1. Introduction. In my previous write-up, importance of correct breathing in long distance running was discussed. A training program to suit the requirement of an amateur runner was also discussed. The next most important factor in running is a good form. It can make your run more efficient, faster and injury free. In fact, lung capacity, breathing pattern, foot strike, efficiency of cadence and various other aspects are directly dependent on form. Maintaining correct form can transform the running capability of an individual. Therefore, deliberate and sustained efforts to evaluate and improve the running form is considered important in training by any long distance runner. In the succeeding paragraphs an attempt is made to elaborate upon this subject.

2. Head. It is common tendency to look down while running, particularly when fatigue sets-in and while running up-hill. The disadvantages are:-(i) Throttling of the wind pipe and consequent disruption of deep breathing pattern. (ii) The neck and shoulders is not in its natural position resulting in avoidable fatigue. (iii) No awareness of traffic on road (iii) Instead of interacting with environment, looking at road/ feet which accelerates onset of de-motivation.

Therefore, keep head high and look far. This will facilitate deep breathing and awareness of surroundings. Also the neck and shoulder will by themselves assume correct running form.

3. Torso. Most of the amateur have a tendency to lean forward whilst running. A not erect torso results in following:- (a) As the core is not engaged, the stress comes on the back. This can cause debilitating injury to the lower back. (b) An un-natural angle at pelvis creates avoidable strain on glutes, hamstrings and hip-flexors. (d) Leaning forward or leaning backward will restrict movement of legs and result in rough foot strike. It will cause lower cadence and is akin to applying intermittent brakes to a cruising vehicle. (c) A bent torso will also result in sub-optimal lung capacity as the diaphragm contraction and relaxation is impeded.

Therefore, keep the torso upright and straight. This will assist in better breathing, prevent avoidable injuries to lower back, glutes, hip-flexors etc. and facilitate seamless leg movement.

4. Hands. Hands have been observed to be positioned too high or too low, going across the chest instead on reciprocating and fists clenched too tight. Keeping the hands higher than level of navel will tier you more and keeping the hands lower will result in stiff shoulders. Also movement of hands across the chest causes avoidable sway of torso and consumes additional energy. Similarly clenched fists are also avoidable.

Therefore keep keep fists closed, elbows at 90 degrees and rotate arms from shoulders naturally (in reciprocating motion).

5. Bounce. Bouncing or vertical oscillation whilst running is yet another aspect meriting attention. The higher you go when you leave the ground while running, more energy you waste. Also this means higher impact on musco-skeletal chain of the legs resulting in faster onset of fatigue. Run lightly and land slightly on the ground. Try to keep your stride low to the ground and focus on quick stride turnover. Reduce stride and increase cadence as if you are running on burning coals. (A separate write-up on cadence and stride will follow)

Therefore reduce bounce for injury free endurance run.

6. Summary. All endurance athletes whom I know, regularly review their form and take corrective measures during training to prefect it. The training runs at aerobic pace are best suited for focusing on form as you are not pushing the envelope and are . Amatuer runners can also enjoy injury-free and enhanced running performance by paying attention to the points summarised below:-

(a) Head high look far.

(b) Shoulders straight.

(c) Torso upright and erect (not hunched)

(d) Fore-arms at 90 deg, in line with navel.

(e) Hands moving to and fro and fists loose.

(f) Bounce minimum. No jumping.

7. Expected Results. Improvement in the form, apart from making your run graceful, will also make you a better athlete as a better form will:-

(a) Prevent injuries.

(b) Delay onset of fatigue.

(c) Consequently will enhance your endurance and speed.

Your comments and if possible, results at a later date will help me refine the article. Thank you.