Different runners may have different running styles. Running is a function of footstrike, forward stride, body angle, and arm drive. The key is:
Run naturally and remain relaxed.
Footstrike
For most runners, other than sprinters or very fast runners, the heel-ball footstrike method works well:
(1) the outside of the heel strikes the surface;
(2) the foot rolls inwards to the ball of the foot while the knee is slightly bent; and the foot lifts off from propulsion provided by the big toe. This method provides good shock absorption.
Forward Stride
The point of foot contact should occur in line with the knee which should be slightly flexed. As you improve and get faster, the length and frequency of your strides will increase and you will begin lifting your knees higher. Do not overstride such that your foot hits the ground ahead of the knee flex (i.e. leg should not be straight at point of impact). Overstriding is hard on the knees, back and the hips and can cause injuries. Short, choppy strides, which usually result from tight or inflexible muscles, require more energy and are inefficient. Run with a relaxed stride and do not exaggerate the knee-lift or back kick.
Body Angle
Keep your back as straight as naturally possible, your head up and look ahead. Of course, depending on the terrain you may have to look down to avoid tripping or landing in a hole or rut. Lean forward only when going uphill or sprinting as this motion will put stress on leg muscles and may cause back pain and shin splints. Leaning back is not recommended as this puts tremendous pressure on the back and legs and has a “braking effect”. The key is to run “tall” and remain relaxed; allow your shoulders to hang in a relaxed manner and let your arms drop from time to time.
Arm Drive
While running relax your shoulders, elbows, wrists and fists and occasionally let your arms hang down at your sides and loosely shake them out. Whereas vigorous pumping of the arms helps sprinters, it is unnecessary during distance running.
