This topic can be very frustrating. For one, you hear about the “ideal” form in magazines and then you see elite runners who do NOT have this “ideal” form.

What is the optimal way to run? What does the perfect form look like? For runners, there are a few factors to consider before these questions can be answered.

3 Factors

Speed/Performance
- Step Rate – key for increased speed!
- Step Length
Efficiency/Economy

Wasted motion = wasted energy = less efficiency

Injury Potential

How hard you hit the ground and how often
How well you control the leg during landing and movement

I have been personally frustrated with my form for a while now and want to let you know that if this is you then you are not alone. During all of my other exercises and physical activity, I have very little pain or discomfort in my hips but if I load too heavy or I run too long, my left hip is killing me afterwards.

After a while, I decided that there must be something I am doing wrong so I filmed myself on the treadmill and was not happy about what I saw.

Running form basics

We can take a look at every aspect of the human body in movement but at the end of the day, the questions remain — what is “ideal” in form? If it is not causing issues, does it need “fixed” at all?

During evaluation of running form, we consider factors to calculate step rate, look for any wasted motions that may decrease efficiency, and how the leg hits the ground. The last is the most important for injury potential regarding how hard the foot hits the ground, how often, and how well the leg is controlled.

The “optimal” running form in 4 points:

Soft landing
Good balance on support leg
Quick and light steps
Using core and hip muscles to push you forward

All of these factors are key for performance, efficiency, and decrease risk for injury.

Side view

SNAPSHOTS

Initial contact = when foot first hits the ground
Mid stance = when foot is directly underneath body
Push off

The angles of the hip, knee, and ankle help to determine the possible load through through the leg. In actuality, we want a fairly stiff leg during the time in which the leg hits the ground because this means the hip is doing its job to stabilize and allow for forward movement. No peg legs allowed but also no gazelles needed.

What we most care about when looking at a runner’s form is symmetry. The above pictures show the angle in which we look at but the ones below show the most important snapshot of form which is when you are in mid stance. As you can see, one is not like the other.

Back view

The above pictures show the asymmetry that I have been experiencing which has been causing my left hip to work more and making the muscles very tight and angry after runs. You may be asking - why the left? Great question and I think I just feel more of the tightness of my left than I do the weakness of my right. When I isolate my right hip and core during exercises at home, I can definitely feel the difference.

Thinking you want to evaluate your running form?

Answer these questions first.

Are you happy with your current mileage?
Are you satisfied with your race times?
Have you been able to avoid sustaining injuries related to running?
If any are no, then let a physical therapist evaluate your form.

References

Myer, Gregory & Bates, Nathaniel & Dicesare, Christopher & Barber Foss, Kim & Thomas, Staci & Wordeman, Samuel & Sugimoto, Dai & Roewer, Ben & McKeon, Jennifer & Di Stasi, Stephanie & Noehren, Brian & McNally, Michael & Ford, Kevin & Kiefer, Adam & Hewett, Timothy. (2015). Reliability of 3-Dimensional Measures of Single-Leg Drop Landing Across 3 Institutions: Implications for Multicenter Research for Secondary ACL-Injury Prevention. Journal of sport rehabilitation. 24. 10.1123/jsr.2014-0237.

In Search of the Ideal Running Form