You can run smoothly, more efficiently, and more comfortably by improving your running form and technology with stress on your body. It reduces injury risks while running. The proper running form ensures that you are running smoothly, which reduces the risk of fatigue.
In other words, for any runner to achieve the best running results and efficiently, it can be achieved with good form. However, practicing good running will carry you to the finish line safely and enjoyably. When the runner maintains good body position like head over shoulders, shoulders over hips, hips over the ankle, and arms moving directly ahead, then the runner runs with good form and uses less energy to run faster. If your arms, shoulder, and back don’t move right while running, then you will not run smoothly.
Table Of Contents
- 1 Tips for Running Smoothly
- 1.1 Choose the right pair of Running Shoes
- 1.2 Eyes on the Road
- 1.3 Movement of Head and Shoulders:
- 1.4 Check your Body Postures
- 1.5 Movement of Hands and Arms
- 1.6 Don’t Jump or Bounce while running
- 1.7 Position of Torso and Hips
- 1.8 Movement of knees and Legs
- 1.9 Position of feet
- 1.10 Increase your form to Prevent Injury
Tips for Running Smoothly
Choose the right pair of Running Shoes
If you want to run smoothly, then you have to choose the right pair of running shoes that are suitable for running and give comfort and ease to the runner while running. While choosing the right pair of running shoes, make sure that the shoe should wrap comfortably around your foot. It should not pinch or feel sloppy, and your foot should be centered on the sole of the shoe. Running shoes are designed to fit according to the size of the foot.
When you purchase the perfect shoe, the fit is always the most important; that’s why experts recommend choosing the right pair of running shoes half a size bigger. If your shoe is too tight for your feet, you may have blisters, fungus, and bacteria, and general discomfort. To avoid this, you have to choose a running shoe half a size larger.
If you want to wear shoes without shocks, then choose the pair of shoes which are breathable and have drainage holes in them for right ventilation of air to avoid blisters and sweat of the bare feet. Shoes like Merrell Men’s Vapor Glove 3, New Balance Men’s Minimus 10 V1, and Vibram KSO Evo-W shoes are the best running shoes to wear without socks.
And if you have a bad back or any other medical problem, then choose the pair of shoes which are well cushioned and have soft-fabric and up to the mark rubber sole to prevent back pain. Shoes like ASICS Gel-Venture 5, Saucony Cohesion 10, and New Balance 410 V5 are the best running shoes to prevent back pain.
Choosing the wrong pair of shoes for running can leave you injured and unprotected, along with wastage of money.
Eyes on the Road
If you want to want to run smoothly, then your eyes should be focused on the road about 10 to 15 feet ahead of you. Don’t look downwards on your feet while running to avoid accidents. This running form not only helps you to run smoothly but also a safer way to run because you can see what’s coming towards you.
If your head moves forward, then this puts a lot of stress on the neck and shoulder muscles, which can cause tension and disturbance while running. To make sure you are not leaning forward with your head when you are running, hold it so that your ears are right over the middle of your shoulders. By taking these measurements, you can run smoothly without any difficulty.
Movement of Head and Shoulders:
Many people think that running is all about the working of the lower body. They don’t know that the running technique needs to be dialed in from top to down of the body. Experts recommend that if you want to run smoothly, then don’t look on your feet while running and make sure to look ahead on the ground. Your eyes can look anywhere, but a focused sight on the ground helps maintain proper posture, which keeps your neck in proper alignment with your spine. This will also reduce the risk of accidents along with smooth running.
Shouldering and movement of arms also play an essential role while running smoothly. When you run, your shoulders move independently and the opposite of one another. So when you step forward, your left shoulder also moves forward, and therefore your right shoulder is back as your left leg is back. As the run goes on, it is common to get tight and tense in your shoulder area, but this will cost your body valuable energy, so it’s essential to stay relaxed. You will run smoothly when you shake out your arms, swing your shoulders, and focus on the ground, especially when you are fatigued.
Check your Body Postures
While running smoothly, it is vital to keep your body postures straight and erect. Your head should be erect, your back straight, and shoulders balanced. Keep your shoulder under your ears and maintain a neutral balance. Make sure that you are not leaning forward or back at your waist, which some runners do when they get tired. When you are tired at the end of your run, it’s common to lose your postures over a little, which can lead to neck, shoulder, and back pain. So, therefore, your body posture should be straight and erect if you want to run smoothly.
Movement of Hands and Arms
Movement of hands and arms can help you move faster or slower. Experts say that your arms should be at a 90-degree angle. Your palm moves from chin to hip and keeps your elbows close to your sides. If your elbows point outwards, that means your arms are crossing your body, which actually slows you down, and you would not be able to get the momentum that you need to run smoothly. Your thumbs should be pointing towards the ceiling to keep your arms inline.
Movement of hand while running sounds like such a minor thing, but don’t forget to keep your hands relaxed if you want to run smoothly.
Don’t Jump or Bounce while running
If you bounce or jump while running, known as vertical oscillation, your head and body are moving up and down too much, which results in wastage of lots of energy needed to run. The higher you bounce and lift yourself off the ground, the higher the force you have to absorb when landing on the ground due to which lots of energy is lost needed to run smoothly. If you want to minimize bounce and save lots of energy, then run lightly and land softly on your feet. Try to keep your foot low to the ground and focus on quick walk turnover. Short and light steps are essential to run smoothly.
Some experts say an angle of 90, with your left foot contracting the ground 90 times per minute, is the turnover rate seen in the most efficient runners. Shortening your stride will raise your cadence. Practice any changes in your ankle and foot strike for short periods only. They will feel unnatural first, and you don’t want to overdo it. As it becomes more natural, you will be able to do it for long periods of your running workout.
Position of Torso and Hips
While running smoothly, your core, which includes your back, is really where all your power comes from, and it’s also your center of gravity while running. So, the torso is the area you want to make sure you are always training. “We are always trying to teach people that long, tall spine so that you are not crunched down, because if you are crunched down, you can’t use any of that elastic energy that comes from the ground up,” says an expert. You always want to keep a tight core while running smoothly. It will prevent you from going too far forward or too far backward, says an expert. But that does not mean your core should not move over or react at all.
When you are running, you want to lean slightly into the run versus running completely upright. “That lean should come from your hips, not from rolling your shoulder forward,” says an expert. That means your torso will be slightly forward of your hips. “If not, you can’t use your hips base or your gluteus maximus to derive the most power you can get out of your stride,” expert says. Most people, when they think about leaning forward, that’s actually the concept of using your glutes efficiently.
Movement of knees and Legs
In order to run smoothly, your knee should be in line with the middle of your foot so that when your foot strikes the ground, it’s right under your knee. “You don’t want to lift your knee up to a 90-degree angle if you are on a flat road; you want to keep it down low so you are wasting that energy on the knee drive,” says an expert. Many of the runners, especially when they are tired, struggle with the runner shuffle, where they are barely picking their feet up off the ground. If that is the case, you can try lifting your knee a little higher, so you have a little more time in the air of your foot to get in the right position. “And you really want to focus on keeping that knee directly in front of your hips versus turning in or bowing out, which is very hard for people to train themselves to do,” expert says.
Everyone’s torso is a little bit different, and that’s okay. “But the easiest way to think about your lower body is to think about your shin being as close to perpendicular as possible when the foot hits the ground. If you land at a 90-degree angle, then you get to use your ankle, your knee joint, and the hip joint all at the same time to absorb the shock and then create energy,” says an expert.
Position of feet
While running smoothly, there is no right or wrong way for your feet to hit the ground, as long as you are actually using them to push off. The idea is to hit the road with the ball of your foot, expert says. “That’s going to help you propel forward better, and your stride won’t come out too far in front of you.”
If you run on your toes or strike with your heel, then you will get yourself injured. If that’s, you run naturally with proper positioning of body postures that will help you to stay injury-free, says an expert.
Increase your form to Prevent Injury
Suppose you are still struggling with problems, taken from the side when your back foot is still on the ground. Your body postures will help you to increase your running form. When you run with proper body postures, then you form a Z-shape starting from your hip joint to your ankle and leading it to your toes, and in this way, you run smoothly.
If you face problems with your poor form, you should take steps to correct your technique in order to avoid strain or injury. If the angle is larger at your ankle than at your hip, it might be an indication of weakness and tightness in your muscles. Specific exercises that target this area may help to reduce this tightness. If the angle is more extensive at your hip then at your angle, it can be a sign of poor hip extension. Special exercises may help to correct your running form.