Running is a fun and healthy activity that kids can enjoy, but it’s important to make sure they have good running form to prevent injuries and maximize efficiency. In this article, you’ll discover five effective techniques to teach your child proper running form. By implementing these techniques, you can help your little one develop strong running habits that will benefit them for years to come.
Head Position
Keeping the head up
When it comes to maintaining proper running form, one aspect that often gets overlooked is the position of your head. However, keeping your head up is essential for efficient and injury-free running. By looking ahead and keeping your chin parallel to the ground, you not only improve your posture but also allow for better airflow, which can enhance your overall running performance. So, remember to lift your gaze and maintain a proud head position as you tackle those miles.
Looking straight ahead
While it may be tempting to constantly glance down at your feet or focus on the ground beneath you, it’s important to train yourself to look straight ahead while running. Keeping your eyes focused on the horizon helps maintain proper alignment, promotes good posture, and prevents unnecessary strain on your neck and upper body. So, fix your eyes on what lies ahead, and let the scenery inspire and motivate you as you strive towards achieving your running goals.
Avoiding excessive tilting
Another common mistake many runners make is tilting their head excessively, whether forwards or backwards, during their runs. Excessive tilting can throw off your balance, strain your neck muscles, and negatively impact your form. To avoid this, aim to maintain a neutral head position throughout your runs. Imagine a string pulling the crown of your head towards the sky, aligning your head with the rest of your body. By avoiding excessive tilting, you’ll not only run more efficiently, but you’ll also reduce the risk of discomfort and potential injuries.
Arm Position
Relaxing the arms
When it comes to proper running form, your arms play a crucial role in maintaining balance and providing momentum. One key principle to remember is to keep your arms relaxed while running. Instead of tightly clenching your fists or pumping your arms forcefully, allow them to swing naturally back and forth. By maintaining relaxed arms, you’ll conserve energy and prevent unnecessary tension from creeping into your upper body, allowing for a smoother, more efficient run.
Maintaining a 90-degree angle
An important aspect of arm position during running is to maintain a 90-degree angle at the elbow joint. This angle provides the optimal balance between power and efficiency. Ensure that your elbows are bent at approximately 90 degrees, allowing your arms to swing freely without crossing the midline of your body. A proper arm position will help you generate forward momentum and maintain stability as you stride, making your runs more comfortable and effective.
Avoiding crossing the arms
While it may be tempting to let your arms cross over your body, it’s essential to avoid this common mistake. Crossing your arms not only disrupts your running rhythm but also wastes energy by introducing unnecessary lateral movement. Instead, focus on keeping your arms moving in a forward and backward motion, parallel to your body. Paying attention to arm position will help you maintain a balanced stride and ensure that your energy is directed towards propelling you forward.
Shoulder Position
Relaxing the shoulders
Maintaining relaxed and tension-free shoulders is vital for runners of all levels. When your shoulders are relaxed, your upper body remains loose, allowing for optimal movement and efficiency. To achieve this, consciously lower your shoulders and let them naturally fall away from your ears. By releasing any tension, you’ll be able to conserve energy, prevent unnecessary strain on your neck and back, and improve your overall running experience.
Avoiding slouching
Good posture is crucial for not only looking poised and confident but also for optimizing your running performance. Slouching can negatively impact your form and limit your lung capacity, making it harder to breathe efficiently. To avoid slouching, imagine a string pulling the crown of your head towards the sky, lengthening your spine. Keep your chest lifted, shoulders back and down, and core engaged. By maintaining proper posture, you’ll maximize your running efficiency and reduce the risk of discomfort or injury.
Keeping the shoulders level
Running with level shoulders is important to maintain balance and proper body alignment. When your shoulders are uneven or tilted to one side, it can lead to imbalances, which may negatively affect your stride and overall performance. Pay attention to your shoulder position during your runs and consciously make adjustments to ensure they remain level. By doing so, you’ll promote symmetry, minimize strain on your body, and enjoy smoother, more efficient runs.
Hip Position
Maintaining a neutral hip position
Your hip position plays a significant role in your overall running form and efficiency. For optimal performance, aim to maintain a neutral hip position while running. This involves keeping your pelvis level and aligned with the rest of your body, ensuring that your hips are not excessively tilted forward or backward. By keeping your hips neutral, you’ll enhance your stability, prevent unnecessary strain on your lower back, and enable your legs to move with greater ease.
Avoiding excessive forward leaning
While it can be tempting to lean forward while running, excessive forward leaning can actually hinder your performance and increase the risk of injury. Instead, focus on maintaining a slight forward tilt from your ankles, rather than from your hips. This slight forward lean promotes natural momentum and efficient leg drive, allowing you to maintain a faster, more fluid pace. So, resist the urge to lean too far forward and find that optimal tilt that keeps your body aligned and your form solid.
Aligning the hips with the body
Proper alignment of the hips with the rest of your body is essential for maintaining efficient running form. Your hips serve as the connecting point between your upper and lower body, and misalignment can lead to various issues. To ensure proper alignment, check that your hips are pointing forward and not twisting or rotating excessively during your runs. By keeping your hips aligned, you’ll optimize your stride, reduce the risk of injuries, and enhance your overall running performance.
Leg Position
Avoiding excessive knee lifting
While it may seem intuitive to lift your knees high while running, excessive knee lifting can actually waste energy and hinder your form. Strive for a more efficient leg position by focusing on a relaxed and natural stride. Instead of forcefully bringing your knees up too high, allow them to bend naturally and propel you forward. This will help conserve energy and prevent unnecessary strain on your hip flexors, resulting in a more comfortable and efficient running experience.
Maintaining a relaxed lower body
Running with relaxed and loose muscles in your lower body is key to maintaining proper form and maximizing performance. Keep your legs and feet relaxed throughout your runs, avoiding unnecessary tension or stiffness. This allows for a smoother and more efficient stride, reducing the risk of muscle fatigue or injuries. Remember, a relaxed lower body will not only make your runs more enjoyable but also make you a more efficient and resilient runner.
Avoiding heel striking
Heel striking occurs when your foot lands on the ground with your heel making initial contact. While this may be a common and natural occurrence for some runners, it can increase the risk of injuries, particularly in the knees and shins. Instead, strive for a midfoot or forefoot strike, where your foot lands more towards the middle or front part. This promotes a more efficient transfer of energy, reduces impact forces, and allows for a smoother transition from landing to pushing off. By avoiding heel striking, you’ll enhance your running efficiency and protect yourself from unnecessary discomfort and injuries.
Foot Strike
Forefoot strike
A forefoot strike occurs when the ball of your foot touches the ground first, followed by the rest of your foot. This running technique is commonly associated with sprinters and can be beneficial for shorter-distance runners. Landing on your forefoot reduces the impact on joints, reduces the risk of certain injuries, and allows for a more efficient transfer of energy during each stride. If you choose to adopt a forefoot strike, be sure to transition gradually and listen to your body’s cues as you adjust your running technique.
Midfoot strike
A midfoot strike involves landing on the middle part of your foot, between the ball and the heel. It is a natural and efficient running form for many long-distance runners. With a midfoot strike, you distribute the forces of impact more evenly throughout your lower body, reducing strain on specific joints or muscles. This technique also promotes a smoother transition from landing to pushing off, enhancing your overall running efficiency and reducing the risk of certain injuries. Experiment with a midfoot strike and see if it feels natural and comfortable for your running style.
Avoiding heel strike
Heel striking occurs when your heel makes initial contact with the ground. This running form is often associated with a hard landing and can increase the risk of injuries such as shin splints and plantar fasciitis. If you consistently land on your heels while running, try transitioning to a midfoot or forefoot strike to promote a more efficient and comfortable running experience. However, remember that changing your foot strike pattern should be done gradually, allowing your muscles and joints to adapt over time.
Breathing Technique
Natural breathing rhythm
Maintaining a natural and relaxed breathing rhythm is crucial for optimizing your running performance. Instead of focusing too much on your breath, allow it to find its own natural rhythm that syncs with your pace. As you run, take deep breaths in through your nose and exhale through your mouth. By allowing your body to find its own comfortable breathing pattern, you’ll supply your muscles with the necessary oxygen, promote relaxation, and enhance your overall running experience.
Inhaling through the nose, exhaling through the mouth
While there are different theories on the most effective breathing technique for running, inhaling through the nose and exhaling through the mouth is a simple and effective approach. Breathing in through your nose helps filter and warm the air before it reaches your lungs, while exhaling through your mouth allows for a more efficient release of carbon dioxide. Experiment with different breathing techniques during your runs and find what works best for you, but remember to prioritize finding a rhythm that feels comfortable and allows for adequate oxygen intake.
Avoiding shallow breathing
Shallow breathing is a common mistake that many runners make, often leading to feelings of fatigue or even dizziness. To avoid shallow breathing, focus on expanding your diaphragm and taking deep breaths that fully fill your lungs. This will not only provide your muscles with the necessary oxygen but also prevent the buildup of lactic acid and fatigue. By cultivating deep and controlled breathing, you’ll maintain better overall endurance, run more efficiently, and enjoy a more comfortable and energizing running experience.
Cadence
Encouraging faster turnover
Cadence refers to the number of steps you take per minute while running. Increasing your cadence, or the rate at which your feet hit the ground, can lead to significant improvements in your running form and efficiency. Aim to increase your cadence gradually, focusing on shorter and quicker strides, as this has been proven to reduce the impact on your joints, improve running economy, and reduce the risk of injuries. Increasing your cadence can be challenging at first but with practice and consistency, you’ll experience the benefits of this technique.
Counting steps per minute
To gauge your cadence and monitor your progress, counting the number of steps you take per minute can be a helpful technique. Use a stopwatch or a running app that provides cadence tracking to determine your current steps per minute. The recommended cadence for most runners is around 180 steps per minute. However, optimal cadence can vary depending on your running style and body mechanics. Keep in mind that the goal is not to rigidly reach a specific number, but rather to find a cadence that feels comfortable and sustainable for your individual stride.
Utilizing a metronome
If you find it challenging to maintain a consistent cadence, utilizing a metronome can be a valuable tool. A metronome is a device or app that produces an audible beat at a specific tempo. Set the metronome to your desired steps per minute, and let the beat guide your running rhythm. Syncing your steps with the metronome’s beat can help you develop a more efficient and consistent cadence, ultimately improving your running form and performance. Gradually decrease your reliance on the metronome as your body adapts to the desired cadence.
Pacing
Starting with a slower pace
When it comes to pacing during a run, it’s crucial to start at a comfortable and manageable speed. By easing into your run with a slower pace, you allow your muscles and cardiovascular system to warm up gradually and adjust to the demands of running. Starting too fast can lead to early fatigue, increased risk of injury, and decreased enjoyment. So resist the urge to sprint at the beginning and focus on finding a gentle rhythm that sets you up for a successful and enjoyable run.
Gradually increasing speed
If you want to improve your running performance, gradually increasing your speed over time can be a valuable strategy. However, it’s essential to approach speed work with caution and respect your body’s limits. Gradually build up your pace, focusing on both shorter bursts of speed during intervals and longer sustained efforts. This gradual increase allows your body to adapt to the demands of faster running, minimizing the risk of injury and maximizing your potential for improvement. Listen to your body’s feedback and avoid pushing beyond your capabilities to maintain a healthy and sustainable approach to pacing.
Listening to the body’s cues
While having a target pace in mind and striving for improvement is commendable, it’s equally important to listen to your body’s cues during your runs. Your body is an excellent guide, letting you know when you need to slow down, take a break, or even push a little harder. Pay attention to any signs of discomfort, breathlessness, or excessive fatigue. By listening to your body and adjusting your pace accordingly, you’ll be able to maintain a healthy and enjoyable running experience while ensuring your long-term running success.
Warm-up and Cool-down
Dynamic warm-up exercises
Before starting any running session, it’s crucial to incorporate a dynamic warm-up routine to prepare your body for the demands of running. Dynamic warm-up exercises, such as leg swings, walking lunges, high knees, or butt kicks, help increase blood flow, improve mobility, and activate the muscles you’ll be using during your run. Performing these dynamic movements before you start running allows your body to loosen up, reducing the risk of injury and enhancing your overall performance.
Stretching the muscles after running
After you’ve completed your run, it’s important to cool down and stretch your muscles to aid recovery and prevent stiffness. Focus on static stretches that target major muscle groups such as your calves, quadriceps, hamstrings, and hip flexors. Hold each stretch for at least 30 seconds, ensuring a gentle and controlled stretch without bouncing or forcing the muscle into an uncomfortable position. Stretching after running can help reduce muscle soreness, improve flexibility, and promote overall recovery, enabling you to bounce back faster for your next run.
Importance of cooldown routine
Just as a warm-up prepares your body for exercise, a proper cool-down routine is essential for allowing your body to return to its resting state gradually. Slowing down your pace towards the end of your run and incorporating a cooldown routine helps your heart rate and breathing return to normal and prevents blood from pooling in your legs. As part of your cool-down, consider gentle walking or jogging, followed by stretches to loosen up tight muscles. By taking the time to cool down properly, you’ll optimize your recovery, reduce post-run discomfort, and set yourself up for future successful runs.