Running Form help

[disneygirl76]

Hi all,

I am still working on my form and was wondering if there was anyone out that who could help me understand what I am doing wrong. I am currently in pain so I am taking off running until Wednesday but wanted to chat and get help with this before hand.

I am just a bit confused. Stand tall but lean forward. I heel strike but don't run on your toes, and you should run silently with no clapping noise from your shoes and feet. I understand what to do but can't quite get it right and as a result of all my monkeying around...I feel like I have hurt myself. My right calf and behind my knee is sore and my shins a bit too.

I went to a run clinic for form on Sunday and I am now more confused then ever. I went for a run this a.m. and it was one of my worst ones. I do "naturally" heel strike so I put the brakes on each step which is making it harder for me to run long distance and increase speed so I do need change my form.

Any help would be greatly appreciated!

Thank you all for being here!

Carey

 

[Kristia]

I think whenever you try to change your form, you should do it really gradually. Maybe only a very small portion of your run should work on form or maybe one run a week (a very short one) should focus on form. There is a book called "Chi Running" which focuses on how to correct running problems and have an injury free running form. I have never had anyone critique my form and I know it is probably far from great. Luckily, I have a natural mid-foot strike so that works in my favor. I try to lean slightly forward to allow gravity to help pull you along. Its a very slight lean so that people watching might not see it, but I feel it. If you have a track near you, it may be helpful to do form work on a track where the surface is a bit more cushioned than the road.

 

[joel_maxwell]

I dont think you should try and change your form. Just run natural. I know that right now you are saying, "I want to run correctly from the start and not create bad habits" and I get that, but I think you need to get your legs in shape enough and use to the pounding before trying to fix your gate etc. I have never tried to change mine. The only thing I read and do, is hold my arms at a 20 degree angle down to rest the shoulders. Dont hold them up on your chest. Good form and supposedly the proper form is hold your arms like you are jump roping. That is the most efficient arm form (supposedly).

If you are trying to run a certain way that isnt natural, I feel that you are forcing your legs to fit a mold that might not be natural. Hence, why you might have injured some muscles.

Just run natural. Form will come later. Just my 2 cents.

Note: I am guilty of this too. When I started swimming, I worried about form so much, I was doing more harm than good. I gave up the form, tried to keep one thing in my mind, keep a straight arrow in the water and be efficient. Since I have gotten so much better, I now worry about form, because breathing and stroke is natural now.

 

[Donald Duck]

Exactly what @joel_maxwell said. Run natural and form will come later. You can't fit into a mold. Every runneris different. My wife has absolute perfect form, but can't run long or fast. I change my form and sometimes it's not as tight and proper, but I can go forever and kick in the speed when I need to. Don't listen to any crap you read in Running mags or listen to so called experts at running stores. Running is simple: just go.

 

[joel_maxwell]

Besides, until you are really really good, form gets thrown out the window once you get the slightest bit of fatigue mentally or physically. So, you can run with perfect form all you want, but once you get mentally tired (either at mile 1 or mile 30), it is all about keeping your body moving.

I reflect on an episode of The Brady Bunch from my childhood. Go to 60 seconds in, funny stuff:

 

[JillC LI]

I agree with the do whatever is comfortable advice. I am sure I looked really weird when I first began running (aside from all the huffing and puffing!). The stronger I got, the better I felt, and probably the better I looked. Do I have perfect form now? Nope. Do I care? Nope. But me and my non-perfect form have completed a marathon, numerous other races, and have run for 18 years now, the last 8 of which I have taken off no more than an average of one or two weeks per year. Don't make yourself crazy over this - doing anything unnatural will likely do more harm than good.

 

[joel_maxwell]

I agree with the do whatever is comfortable advice. I am sure I looked really weird when I first began running (aside from all the huffing and puffing!). The stronger I got, the better I felt, and probably the better I looked. Do I have perfect form now? Nope. Do I care? Nope. But me and my non-perfect form have completed a marathon, numerous other races, and have run for 18 years now, the last 8 of which I have taken off no more than an average of one or two weeks per year. Don't make yourself crazy over this - doing anything unnatural will likely do more harm than good.

Absolutely. Lets remember, running is supposed to be fun and enjoyable.

BTW Jill, I high fived you just then when I read you race bio.

 

[imagination30]

run Disney has this on their fb.. so hope this helps! .. I like the advice!

 

[Mad Stitch]

Not really posture related, but I thought I would throw it out there. I find that if I'm struggling mentally or physically, it helps to focus on my breathing. Deep controlled breaths, in through the mouth, out through the nose. Once I get my breathing back under control all the other pain seems to go away quickly.

 

[Mr mom]

I read once that as you run more and more often, your gait tends to even out into a natural runners gait all on it's own for the most part and then the rest is fine tuning. Don't overthink it just go and enjoy it unless major problems develop.

 

[LindsayLoves]

Carey,
I say find what is comfortable and safe for you and go with it, don't worry about what you think you should look like (and what others look like). I see people every single day who have terrible form but are able to run a ton and without injury. Don't get too caught up on the heel striking thing, I am naturally a heel to mid-foot striker but finding a pair of shoes that works for your particular issue is key, it might take a few pairs to find the perfect fit.

 

[Ariel484]

Carey,
I say find what is comfortable and safe for you and go with it, don't worry about what you think you should look like (and what others look like). I see people every single day who have terrible form but are able to run a ton and without injury. Don't get too caught up on the heel striking thing, I am naturally a heel to mid-foot striker but finding a pair of shoes that works for your particular issue is key, it might take a few pairs to find the perfect fit.

YES, this is so important. I've never really concentrated on my form (except to keep my arms close to my body so I don't waste energy flopping them around) but I know for sure that my shoes correct any issues I may have and allow me to run pain-free.

So to echo everyone else...don't overthink it. Just run at a comfortable pace. It'll get better!

 

[disneygirl76]

I think whenever you try to change your form, you should do it really gradually. Maybe only a very small portion of your run should work on form or maybe one run a week (a very short one) should focus on form. There is a book called "Chi Running" which focuses on how to correct running problems and have an injury free running form. I have never had anyone critique my form and I know it is probably far from great. Luckily, I have a natural mid-foot strike so that works in my favor. I try to lean slightly forward to allow gravity to help pull you along. Its a very slight lean so that people watching might not see it, but I feel it. If you have a track near you, it may be helpful to do form work on a track where the surface is a bit more cushioned than the road.

Great tip about the track. And from what I learned it sounds like you have a really good form!!

 

[disneygirl76]

I dont think you should try and change your form. Just run natural. I know that right now you are saying, "I want to run correctly from the start and not create bad habits" and I get that, but I think you need to get your legs in shape enough and use to the pounding before trying to fix your gate etc. I have never tried to change mine. The only thing I read and do, is hold my arms at a 20 degree angle down to rest the shoulders. Dont hold them up on your chest. Good form and supposedly the proper form is hold your arms like you are jump roping. That is the most efficient arm form (supposedly).

If you are trying to run a certain way that isnt natural, I feel that you are forcing your legs to fit a mold that might not be natural. Hence, why you might have injured some muscles.

Just run natural. Form will come later. Just my 2 cents.

Note: I am guilty of this too. When I started swimming, I worried about form so much, I was doing more harm than good. I gave up the form, tried to keep one thing in my mind, keep a straight arrow in the water and be efficient. Since I have gotten so much better, I now worry about form, because breathing and stroke is natural now.

Thanks for the insight. The only thing is, I am trying to change my form after 3 months of running and I am having issues. I can't get to mile 2 with out the problems/pain begining so I think it is time to work on it. My natural form - it terrible. Heel sticker, heavy, feet slapper.

 

[disneygirl76]

Besides, until you are really really good, form gets thrown out the window once you get the slightest bit of fatigue mentally or physically. So, you can run with perfect form all you want, but once you get mentally tired (either at mile 1 or mile 30), it is all about keeping your body moving.

I reflect on an episode of The Brady Bunch from my childhood. Go to 60 seconds in, funny stuff:

hee hee

 

[disneygirl76]

I agree with the do whatever is comfortable advice. I am sure I looked really weird when I first began running (aside from all the huffing and puffing!). The stronger I got, the better I felt, and probably the better I looked. Do I have perfect form now? Nope. Do I care? Nope. But me and my non-perfect form have completed a marathon, numerous other races, and have run for 18 years now, the last 8 of which I have taken off no more than an average of one or two weeks per year. Don't make yourself crazy over this - doing anything unnatural will likely do more harm than good.

Thanks! I'm not so much worried about look but rather avoiding pain and injury.

 

[disneygirl76]

I read once that as you run more and more often, your gait tends to even out into a natural runners gait all on it's own for the most part and then the rest is fine tuning. Don't overthink it just go and enjoy it unless major problems develop.

Thanks! I'm trying not to overthink it. I could barely run on Sunday due to pain. I tried Monday and I could feel my body getting injured. The pain behind my right knee and shins and calves was getting worse.

 

[disneygirl76]

run Disney has this on their fb.. so hope this helps! .. I like the advice!

Thanks! Will check it out!

 

[disneygirl76]

So I ran today, after two days off b/c the pain after Monday was just too much. I was afraid of getting really hurt so i just stopped and took some time off. Today was much better. I was very mindful of my feet and when and where I was striking, and I did have a lean forward. I could tell when I was too much on my toes - my shins started to hurt. And I could tell when I was getting tired and my heels were striking as my knee and calf started to hurt. when I was in the sweet spot where I should be, it was so nice to just run. Now....to just be able to stay there. I agree that finding a a shoe that works for me is key. I have good shoes but I think I need to revisit this as my feet may have changed. Also, I did really work on my breathing. I had a slight lean and kept my arms in. But I do get chicken wings when I start to get tired so I have to be mindful of that. I really don't care what i look like - i'm huffing and puffing and sweaty so even with perfect form - i'm a hot mess when i run. But getting the right form down is to help prevent me from hurting myself. I'm not a little girl. I have a lot of weight to loose. So when I hit the ground, its a lot of weight hitting and when I hit wrong, i can really feel it. The good news - 10 lbs down officially today so hopefully getting some weight off will help too.

Thanks everyone for the tips and help and advice. The support is outstanding!

 

[joel_maxwell]

So I ran today, after two days off b/c the pain after Monday was just too much. I was afraid of getting really hurt so i just stopped and took some time off. Today was much better. I was very mindful of my feet and when and where I was striking, and I did have a lean forward. I could tell when I was too much on my toes - my shins started to hurt. And I could tell when I was getting tired and my heels were striking as my knee and calf started to hurt. when I was in the sweet spot where I should be, it was so nice to just run. Now....to just be able to stay there. I agree that finding a a shoe that works for me is key. I have good shoes but I think I need to revisit this as my feet may have changed. Also, I did really work on my breathing. I had a slight lean and kept my arms in. But I do get chicken wings when I start to get tired so I have to be mindful of that. I really don't care what i look like - i'm huffing and puffing and sweaty so even with perfect form - i'm a hot mess when i run. But getting the right form down is to help prevent me from hurting myself. I'm not a little girl. I have a lot of weight to loose. So when I hit the ground, its a lot of weight hitting and when I hit wrong, i can really feel it. The good news - 10 lbs down officially today so hopefully getting some weight off will help too.

Thanks everyone for the tips and help and advice. The support is outstanding!

There you go! Very nice.

I would definitely pay the money to get the right shoes. The most expensive arent always the best, however, I am a believer that you get what you pay for the majority of the time. If you are having impact issues, try to get a shoe that has maximum shock and cushioning to help reduce impact shock. i would give you suggestions, but I would suggest you go to a real running store, and let those guys tell you. Be careful of the shoe they try to push to you. Make them give you 3 choices, dont look at the price, color, or style, just go with what feels the best.

Good luck.