Runner's Form

Here are some tips on good running form. You don't want to injure yourself from straining an area of you body because of bad form. If all of these seem overwhelming to you, try taking one tip and perfecting it before moving onto the next. Preferably the one that you're the worst at.

1. Look ahead. Your eyes should be focused on the ground about 10 to 20 feet ahead of you. Don't stare at your feet. Not only is this proper running form, but it's also a safer way to run because you can see what's coming.

2. Land Mid-foot. I have always wondered about this. It seems the toe runners always run faster, but it is bad form. I think this one may be the hardest for me because its changing how you actually run with every step.

Don't be a toe runner or a heel-striker. If you land on your toes, your calves will get tight or fatigue quickly and you may develop shin pain. Landing on your heels means you have overstrided and you're braking, which wastes energy and may cause injury. Try to land on the middle of your foot, and then roll through to the front of your toes.

3. Relax Your Hands. As you run, keep your arms and hands as relaxed as possible. You can gently cup your hands, as if you are holding an egg and you don't want to break it. Don't clench your fists because it can lead to tightness in the arms, shoulders, and neck.

4. Check Your Posture. Keep your posture straight and erect. Your head should be up, your back straight, and shoulders level. Check your posture once in a while. When you're tired at the end of your run, it's common to slump over a little, which can lead to neck, shoulder, and lower-back pain. When you feel yourself slouching, poke your chest out.

5. Relax Your Shoulders. I always begin to get shoulder pain about half way through a race because I have them too tight, and this always hurts my running. Your shoulders should be relaxed and square or facing forward, not hunched over. Rounding the shoulders too far forward tends to tighten the chest and restrict breathing.

I found these tips at running.about.com.