Most recommendations on running form take the form of a list – how your feet should hit the ground, what to do with your knees and your core, your chest, shoulders, arms hands, and maybe even head. This is usually followed by a recommendation to relax when you run.
Simply remembering the list of elements may be a fair amount of work, trying to pay attention to them all at once may be quite difficult indeed, and trying to actually do all of them at once may be nearly impossible. And then to relax while doing it – ha!
There’s an additional problem with these kinds of lists: the elements often don’t connect, and sometimes actually make each other impossible. That’s what destroys your ability to relax more than anything else. Let’s consider some common recommendations:
The elements of any list of running form recommendations need to agree with each other and work together in order to prevent this particular problem. But that gets me to my deeper point here, which is that although it’s possible to create a list of the elements of healthy form that all work together–and for convenience I often do so—in fact healthy form is just one thing, one way of moving your whole body all at once. We could pick any particular body part and describe what it’s doing, but it’s doing that because of the single whole-body movement that’s going on.
So what is this single whole-body movement? It is a counter-rotational action the emanates from what Jack Heggie called the “drive point” of the lowest thoracic and top lumbar vertebrae. This spirals our weight from leg to leg, allowing us to store and release elastic energy through our legs and trunk. It results in:
I could make that list longer, describing what your collarbones do, when your glutes fire, what happens with your big toes, and so on for as many parts of your body as I can think of. I could also make the list shorter, and usually do. It doesn’t matter very much how long it is and which things it includes, because if you do one of the things on the list, you’ll find yourself beginning to do others, shifting yourself towards doing the single whole-body movement of healthy running.
It’s great to know a lot of detail about how running works – personally my appetite for that is insatiable. But in the end you only really need to know one thing: running is driven from a motion in the center of your body and everything else comes from there.
Feel a little more relaxed?
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Jae Gruenke, GCFP, is a running technique expert and Feldenkrais Practitioner. Known as a “running form guru,” she is the Founder and CEO of The Balanced Runner™ in New York City and The Balanced Runner UK. She has helped runners from beginner to Olympian improve their form to become pain-free, economical, and fast.