Running Made Better with Kinesiology

Improve your running form and avoid common running injuries

Kinesiology is the study of human movement. When you relate it to running, running requires beauty and proper form. That’s what we’re going to assess within this article.

What is the proper form of running?

Head Don’t look up at the sky (you might step on poo) or down at your feet (you might hit a lamp post). View what’s in front of you naturally. Allow your gaze to direct and guide you while scanning your horizon. Keep your chin tucked in.
Shoulders Keep your shoulders loose and low. This will keep your upper body relaxed. Avoid dipping from side to side, your shoulders need to be level. If you feel tension or fatigue, shake it off (like Taylor Swift).
Arms and hands Your arms should swing naturally to help maintain your balance. Keep your fists unclenched as if you’re holding a cookie. Your arms shouldn’t swing across your body, but only forward and back with your elbows bent approximately at a 90-degree angle. Shake off tension by unlocking your elbows and allowing your arms and hands to dangle freely from your sides. Do this for a few seconds to release tension. Remember, your arms swing in conjunction with your legs to push you forward.
Upper torso Keep your back straight, but relaxed. This allows your lungs to breathe in the maximal amount of air. To execute this position, inhale deeply and hold that position while you exhale. It avoids slouching while running.
Hips We now go to your hips. Your hips mark your centre of gravity. While your back is straight and upright, your hips follow naturally. If you start to lean with your upper torso, your hips will also follow and make you lose your balance.
Legs This depends if you’re a sprinter or a long distance runner. Let’s say for example you’re a long distance runner. You don’t need to lift your knee very high. All you need is a quick knee lift, followed by a turnover. Make sure it’s a short stride because you need to repeat the whole process swiftly like sprinters. Your feet should land under your body with your knees slightly flexed. You need this form so your body can absorb the repetitive impact. Avoid having longer strides. You’ll notice this if you can see your feet and lower legs extending out in front of you (leaving you behind).
Feet With each step, you should land between the middle of your foot and heel. Upon landing, proceed to rolling forward (your foot, not your entire body). Launch your body again using your toes and calf muscles. It’s essential to remember that proper running form should be quiet. Keep your ankles flexed when they’re off the ground.

What happens when you have poor running form?

You can experience a lot of injuries. Here are some of the most common injuries you can encounter when you don’t practice proper form.

Runner’s knee (patellofemoral pain syndrome). This is perhaps the most common running injury there is. It’s characterised by pain in the area surrounding your knee cap. The repetitive stress transmitted on your knee brought about by repeated pounding is responsible for this.
Plantar fasciitis Yup, it’s a bit tricky to pronounce. You feel pain on the bottom of your feet even when you’re not running. This can be brought about by improper feet landing while running. Choose tough, but comfortable shoes.
Achilles tendinitis This is the part of your leg which connects your calf muscle to your heel. There’s a tough fibrous tissue there. In addition to proper form, try stretching before running to avoid this injury.
Shin splints Your shins are in so much pain you just want to submerge them in a bucket full of ice. Observe proper landing of your feet while running and again, choose shoes that don’t mutilate your feet.

Ankle sprain You sure avoided that pothole on the road, but you got yourself an ankle sprain. This happens when your ankle turns inwards or outwards upon landing. The best way to make this go away is to give our running (and ankles) a rest.
Blisters These are more annoying than scattered poop on the road. Use thick socks and wear shoes that fit properly.

Side stitches This is pain perceived on the sides of your abdomen. Poor running posture is one of its causes. Keep your upper torso upright and back straight.

What you can do to achieve proper running form

Have your running posture and form video recorded by your friend. Watch yourself and make adjustments. You can also ask a health coach to assess your running form.
Practice, practice, practice proper form.
You need to develop strong muscles, tendons and ligaments to shield your body from repetitive impact. Do some strength training.
Get the right equipment. If you have ill-fitting running shoes, how will you achieve proper form?
Don’t over train. Unfortunately you don’t have horsepower as a measurement of strength and endurance.

In summary

Running is one of the most basic, affordable and best exercises out there. It doesn’t take much to achieve perfect running form, but if you’re not doing it properly it can be equally as negative on your physical body. Just remember the simple tips here and keep your movements natural.