Overview

 Proper running form (i.e. biomechanics) is important to minimize wasted energy expenditure. With good running biomechanics, athletes will generate the most speed with the least amount of physical effort. 

 Unless athletes have major biomechanical faults, good form will develop unconsciously through repeated practice. The body adapts a running style which is most beneficial to the individual athlete. Thus, most efforts to radically alter what a person would do normally are wasted or bound to fail. None-the-less, there are a few specific pointers that most runners can benefit from.

 Specific Pointers

 
• Relax your shoulders, arms and breathing. By reducing the tension in these areas, the running stride tends to "flow. " A "tight" runner will waste energy by shortening the stride and running "up" rather than "ahead." 
•  Strive to avoid any wasted motion. Unnecessary head movements or arm movements waste energy. 
• Run tall. As your mother always said, "Don't slouch." An upright torso allows the runner to extend his or her legs through a full range of motion. 
• Lean slightly forward when running uphill. A small forward lean ensures that the forces generated by the legs are used to move "ahead" rather than move "up in the air." Also, swinging the arms more vigorously and running on the toes assists with faster hill climbing. 
• Lean slightly forward when running downhill. A small forward lean prevents the legs from acting as a brake when descending. In addition, shortening the stride and increasing the turnover of the legs also minimizes the braking action of downhill running.
• Run on your toes when sprinting. Most people will strike the ground with a heel first or flat foot when running at sub maximal speed. When sprinting, getting up on the toes increases stride length and turnover.
• Think positive thoughts. The mind can affect the body. If you think you are tightening up, you will tighten up (i.e. the self fulfilling prophecy.) By concentrating the mind on "loose and relaxed", the body should follow.