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While the intricacies of swimming technique and bike fit are obsessed over by triathletes, proper running form is often overlooked.   Most triathletes pay little attention of the specifics of their running form, perhaps thinking that “running is running” or that they’ll develop an efficient stride over time naturally.  While this might be true to a certain extent, everyone stands to benefit from at least some basic knowledge of efficient running form and how to refine their strides.  The purpose of this article will be to discuss common running flaws along with the corresponding proper correction in form.  This silent video showcases many of them, while this excellent video from Dave Scott demonstrates proper form.

Common Form Flaws and Corrections

• Poor Posture - Many runners will slouch over a bit especially when fatigued.  They’ll often look down to a point just a few feet ahead of them. This will increase contact time with the ground and put more impact on your joints.  Correction:  Develop strong core muscles and try to engage your deep abdominals when running to prevent slouching towards the end of long runs.  Strive to maintain a tall, upright posture at all times.
• Excessive Head Movement -When trying to maintain speed in a fatigued state, some runners will swing their heads side to side in an excessive effort to push themselves.  This will often lead to the poor posture problems outlined above.  Correction: Hold your head high while looking straight ahead.  Elongate the back of the neck.
• Cross-over Arms - This creates superfluous lateral movement that rides against your primary objective of moving forward.  It can also lead to joint problems.  Correction: Try running with your thumbs out and pointed up for a few runs.  This will bring your attention to your hands and give you a very visual indicator as to their movement.
• Tight or high arms -Elbow flexion less then 80-90 degrees creates unnecessary tension in the shoulders and upper body.  Correction: Try the Waiter drill defined below where you run with your palms open an up like you’re carrying a food tray.  This will automatically loosen your shoulders.
• Backwards Lean - Leaning backwards will apply sort of braking motion that resists your desire to move forward.  It can also put excessive strain on your lower back.  Correction: Run with a slight forward lean from the ankles, not from the waist.  This will let gravity naturally pull you forward.
• Over-striding -Sometimes referred to as heel-striking, the common flaw essentially is again equivalent to putting on the brakes with every stride because your body must roll onto the ball of your foot before you’re able to push off to create propulsion.  It also significantly increases the impact stress on your joints that can increase the likelihood of injury.  Correction: Take a shorter strides and consciously think about placing your foot down directly under your body instead of out in front.  The baby-steps drill outlined below is also a good corrective action.
• Low cadence - Slow leg turnover can often cause excessive vertical oscillation that wastes energy.  Correction: Strive for 90 right foot strikes per minute in order to minimize fast twitch muscle fiber recruitment and impact stress simultaneously providing a greater energy return for the next stride.

Running Drills

Besides becoming generally more aware of your form on each and every run, certain specific drills can be used to further facilitate improvement in technique.  These improvements will lead to better economy and ultimately speed by increasing your stride rate and/or your stride length.  Many of the videos of these drills come from Dave Scott and Rogue and Carmichael Training Systems

These drills would ideally be done about once per week perhaps as part of a speed session.  They should be done on a soft surface such as a track, hike-n-bike gravel trail, or level grassy field.

• Marching (Walking High Knees) - works hip flexors, stabilizers, and foot at landing
• Running High Knees -Dynamic version of marching
• Paw Backs (Marching/Skipping “B”) - works hip flexors, quads and timing for landing
  
• Skipping 
• Power Skips
• Baby Steps -emphasizes quick turnover
• Waiter Hands - relaxes shoulders and corrects for tight/high arm carriage
• Side To Side -helps with lateral strength and coordination
• Grapevine (Karaoke) - loosens hip flexors and increase mobility
• Backwards Running - works glutes, hamstring, and helps in knee stabilization

Other ways to improve economy

• Strides - While these could technically be considered a drill, I like to incorporate them into all types of runs.  Strides are essentially relaxed sprints that stimulate neuromuscular stride changes and improve flexibility and coordination.
• Fatigued Running - Long or Tempo runs that leave your moderately to even severely fatigued will challenge your muscle, mind, and stride to become more efficient out of necessity
• Muscle Imbalance Correction - Follow an endurance-oriented, functional strength training program to prevent/correct muscle imbalances.  Muscles that are usually tight and need to be stretched include: hamstrings, gastroc/soleus, quadriceps, hip flexors, hip abductors, pectorals and anterior shoulder girdle. Muscles that are commonly weak and need to be strengthened include: gluteals, hip abductors, VMO, hip adductors, tibialis anterior, trunk stabilizers and abdominals, posterior shoulder girdle and scapular stabilizers.