ASK FLASH: Running Form
Posted July 11th, 2007 at 11:08 AM by Joshua Flash Gordon
Section: Running & Training, Injury & Rehab, Columns, Training Tips, Ask Flash
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This week we briefly tackle the topic of running form…
Q. I was looking through my race photos and I noticed that a turning outwards of the ankle in a few photos– mainly the ones from the Capitol Hill classic (photo 1), which were taken immediately after a big long steep uphill. So, perhaps the hill had something to do with it. Both photos 2 & 3 are at the finish lines of marathons, which were relatively flat.
Another question is– If this ankle turn is a problem, does this make a difference for longer races? Or does it only affect shorter distances/sprints where every split second counts? ~Elizabeth from Virginia (Pictured)
A. Form is an interesting topic. In general, I believe it is important to minimize any body movements that are not working toward moving you forward in a comfortable and efficient manner. To that end, the fact that your ankle is turning significantly in two of the pictures that you sent me is some evidence that there is inefficiency in your stride. However, don’t let that discourage you …
Have you ever seen Bill Rodgers’ arm swing? We’d both agree that he has had some success in our beloved sport.
I think it is hard, however, to read too much into finish line photos at a marathon. Few of us are running in proper form or even or own usual running form at that point in a marathon. I am a big believer that the best place to check your form is to get someone to video tape you at various speeds (Mile, 5k, Marathon) and watch it in slow motion to see what is going on. I also am of the opinion that there is no “right” form but that there are likely a variety of “wrongs”. Stephen Pribut provides a simple coverage of some things to consider for running form.
I really do not like to over-complicate running form. I don’t think that anyone needs to head off to form boot camp(unless you have $500 to burn) or to completely re-learn something that should be quite natural. Obviously, monitor for extreme abnormality like running completely bent over or bouncing like a Mexican jumping bean but try to keep your running form goal oriented.
To me, the two basic goals of running form are 1) Minimize the risk of injury and 2) Move your body in an efficient and relaxed manner. Obviously, these two goals play off of each other. Many of the supplements to running (core training, pool running, yoga, etc.) carry much of their value in building strength that prevents form degradation as fatigue settles in.
A few basic tests that I use to provide some objectivity to these goals:
- When running, take a look at a street sign…it should look pretty steady. Running is not an up and down movement and I see lots of my peers bouncing their way along and exerting too much energy up and down.
- Take off the headphones, stop speaking and what do you hear? Your feet? Hopefully not in a loud way. Pounding feet is a bad sign. Most likely, you are over striding if you are pounding your feet. If your body is well-balanced with your shoulders, hips, and ankles forming a center line then you will not likely hear any pounding. Monitor your body to see if there are certain areas that fatigue quicker or hurt more than the rest of your body for insight into possible form problems.
- Running stride rate. Check your cadence. Regardless of talent level, there appears to be a range of between 85-95 foot strikes per minute as an ideal. Stride length can only come at an appropriately quick cadence - otherwise, you are probably over-striding.
Finally, when I look at your pictures, I have questions for you. How is your flexibility? Specifically, how flexible are your hip flexors and ITB? Work hard to stay flexible, strong, and balanced and use some of the above checks to keep an eye on form.
Gotta go…
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Joshua ‘Flash’ Gordon is a runner who is never shy to give his opinion. Flash has been running competitively since 1989 and can be found training hard on the roads and trails of Boston. Flash continues to compete in distances from 5k to the Marathon as part of the Boston Athletic Association (BAA).
Sometimes Flash runs fast. Sometimes Flash runs slow. But neither rain nor snow nor heat nor gloom of night can keep Flash from the swift completion of his training regimen.
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Tags: advice, Ask Flash, Bill Rodgers, body positioning, cadence, efficiency, fatigue, foot strike, form, injury prevention, Joshua Flash Gordon, overstriding, risk of injury, running efficiency, running form, stephen pribut, stride, strikes
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