The Right Way to Run: Form Tips From a Running Coach
Many runners develop bad habits that lead to injuries and inefficient movement. Alex Figueroa, a Miami Beach running coach, shares essential dos and don’ts to transform your running technique.
Foot Strike Fundamentals
Don’t Heel Strike
Avoid landing on your heels – this jarring impact contributes to back and knee pain. Unlike walking, running includes moments of weightlessness that require proper foot placement.
Do Land Mid-Foot
Landing on your midsole allows muscles to absorb impact, protecting joints and bones from excessive stress.
Stride Technique
Don’t Overstride
Long, reaching strides waste energy. Instead, maintain an upright posture with a slight forward lean, letting gravity help propel you forward.
Do Take Short, Quick Steps
Shorter strides mean less joint movement, reducing wear on ankles, knees and hips while improving running efficiency.
Footwear Choices
Don’t Rely on Overly Cushioned Shoes
Excessive support weakens foot muscles over time, making you more prone to injuries.
Do Try Minimalist Footwear
Gradually transition to barefoot-style shoes like Nike Free or Vibram Five Fingers to strengthen foot and ankle muscles. Start with just one block at a time.
Training Smart
Don’t Always Run at Max Effort
Running fast doesn’t mean running well. Use a heart rate monitor to maintain proper training intensity.
Do Build Distance Gradually
Increase running intervals slowly, alternating with walking recovery periods. This interval approach yields faster results.
Measuring Progress
Don’t Focus Only on Distance
Mileage alone doesn’t indicate improvement in fitness or technique.
Do Track Time and Intensity
Measure workouts by duration rather than distance. Aim to cover more ground in the same time as your fitness improves.
Key Takeaways
- Mid-foot strikes protect joints
- Short strides improve efficiency
- Minimalist shoes build foot strength
- Heart rate training optimizes effort
- Time-based goals better measure progress
Source: active.com | #RunSmart #RunningForm #InjuryPrevention
