How To Improve Your Running Form as a Beginner

So, congratulations, you've decided to start running. 

That's a huge step, and possiblly the biggest step you will make in improving your health and I'm excited to help you on this journey. 

But before we dive in, let's talk about something really important – your running form. 

You see a lot of new runners just get out there and run without thinking about what they are doing, and almost all of them end up quitting within 3 months of starting.

This won’t be you and it’s my goal to ensure that you have as much information as possible to make your running journey a fun and long lasting one.

Running form is the way you run, and it's essential to get it right, especially as a beginner. 

Good running form can make all the difference in your health, and most importantly, it can help prevent injuries.

Think about it, when you're running, your body is basically a machine, and like any machine, it needs to be functioning properly to perform at its best.

When your running form is off, you're putting unnecessary stress on your joints, muscles, and bones, which can lead to fatigue, pain, and even injuries. 

So, it's crucial to focus on your running form, and that's exactly what we're going to do today.

One of the biggest mistakes beginners make is overstriding. 

Overstriding is when you land too far ahead of your body, which puts a lot of stress on your joints, especially your knees. 

This can lead to injuries like runner's knee, and shin splints. 

Another common issue is poor posture. 

When you're running, you should be standing tall, with your shoulders relaxed, and your head held high. 

Bad posture can put strain on your back, neck, and shoulders, making running uncomfortable and even painful.

Many beginners also have a slow cadence, which means they're not taking enough steps per minute. This can make running feel harder than it needs to be, and it can also lead to overstriding. 

Then there's the issue of foot strike. Some runners are heel strikers, which means they land on their heels instead of their midfoot or forefoot. This can cause a lot of impact on the joints, and even lead to injuries like plantar fasciitis.

Another mistake beginners make is not engaging their core. Your core is like the engine of your body, and when it's weak, it can affect your entire running form. A weak core can cause you to slouch, which can lead to poor posture, and even put more stress on your joints.

So, how can you identify if you're making these mistakes?

One way is to record yourself running. This will give you a clear picture of your running form, and you can identify areas that need improvement. Analyzing your running form and providing you with personalized feedback is actually something that I do for everyone who signs up to my Basic Membership Package.

So, what does good running form look like?

Good running form starts with posture. You should be standing tall, with your shoulders relaxed, and your head held high. Your posture should be upright, but not too upright that you're leaning forward. Imagine a string pulling your head up towards the ceiling, and that's the kind of posture you want to maintain.

Next, let's talk about foot strike.

The ideal foot strike is midfoot or forefoot. This means you're landing more towards the middle of your foot, or even towards the front of your foot. This reduces the impact on your joints, and can help you run more efficiently. Cadence is also crucial. Aim for a cadence of around 176-182 steps per minute. This will help you maintain a steady rhythm, and reduce your risk of injury.

Breathing is also essential, try to breathe in sync with your footsteps, inhaling for two steps, and exhaling for two steps. This will help you relax, and maintain a steady pace. And finally, engage your core. This will help you maintain good posture, and reduce your risk of injury.

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Now, I know all this might seem overwhelming, but trust me, it's worth it. 

Remember, improving your running form takes time, and practice. It's not something that's going to happen overnight, but with consistent effort, you can get there. So, don't get discouraged if you don't see results right away. Keep working on your running form, and you'll start to see improvements.

In conclusion, improving your running form is crucial for beginners. It can help you run more efficiently, reduce your risk of injury, and even improve your overall performance. Remember to focus on your posture, foot strike, cadence, breathing, and core engagement. Practice consistently, and you'll start to see results.