Three Things to Know About Your Running Form
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by Advocate Health, Matt Ferlindes, PT, DPT, SCS
Running form is a constant topic in running circles with many personal recommendations, suggestions and testimonies achieving “viral” status. With so much commentary available online, in chat rooms and even from running partners — how do you determine what is truly accurate and evidenced-based information?
From the perspective of a certified physical therapy sports specialist, here are three things to know about running form:
1) Don’t Fret About Your Cadence
What is the ideal cadence, or steps per minute, for runners? Many will say 180, but the correct answer is — it depends. Since we are all built differently, it’s normal to have different cadences.
In a 2019 study by Burns et al., researchers looked at the average cadence of professional ultramarathoners during a 100-kilometer race. Of the 20 subjects, cadence ranged from about 160 steps per minute to over 200 — confirming that even among professionals, cadence can vary widely.
Cadence is also dependent on height and pace; faster paces will produce a quicker cadence. Additionally, cadence will naturally adjust with variations in running speed and workouts.
To help runners recover from injury, it may be appropriate to change cadence. However, if you are healthy, keep running to whatever cadence feels “natural” to you.
2) Running Form is NOT Linked to Injury
It’s common to feel that running form may be linked to a certain ache or pain that occurs during training. However, research tells us that this is most likely not the case. There is not much evidence to support the notion that running form can lead to injuries (Lopes et al. 2023). More likely, running injuries stem from training factors, lifestyle factors, as well as tissues and muscles not having the strength or resilience to tolerate the forces of running. On the plus side, these are easy factors to address to help reduce the risk of injury.
3) Want to Improve Your Form? Try Strength Training and Jumping
For runners, the goal is to be more efficient or economical with their form. To make that happen, research supports adding two variables to training routines.
• Strength training has been shown to help improve both running economy and time trial times (Blagrove et al. 2018). When tissues and muscles become stronger, they become more resistant to forces and more efficient overall.
• Plyometrics can play a key role in upgrading your running. A study done by Engeroff et al. in 2023 showed that a simple, yet progressive plyometric program improved running economy, especially at higher running speeds. Plyometrics can improve the elasticity of muscles while also helping to train the brain to quickly activate muscle activity. Both factors play strong roles in running economy.
If you plan to introduce plyometrics into your workout routine, it should be done slowly and cautiously to limit the risk of injury. Before beginning, consult with a physical therapist or your coach on proper plyometrics form and technique.
While running form plays an important role in performance, what is best for you is what feels natural to you.
About Advocate Health
Advocate Health is proud to be the medical provider of USA Triathlon. Headquartered in Charlotte, North Carolina, Advocate Health has a combined footprint across six states – Alabama, Georgia, Illinois, North Carolina, South Carolina and Wisconsin. As the third-largest nonprofit, integrated health system in the United States, Advocate Health is a national leader in clinical innovation, health outcomes, consumer experience and value-based care.
References:
Blagrove RC, Howatson G, Hayes PR. Effects of strength training on the physiological determinants of middle- and long-distance running performance: a systematic review. Sports Med. 2018;48:1117-1149. doi:10.1007/s40279-017-0835-7
Burns GT, Zendler JM, Zernicke RF. Step frequency patterns of elite ultramarathon runners during a 100-km road race. J Appl Physiol. 2019; 126: 462-468. doi:10.1152/japplphysiol.00374.2018
Engeroff T, Kalo K, Merrifield R, Groneberg D, Wilke J. Progressive daily hopping exercise improves running economy in amateur runners: a randomized and controlled trial. Sci Rep. 2023;13:4167. doi:10.1038/s41598-023-30798-3
Lopes AD, Mascarinas A, Hespanhol L. Are alterations in running biomechanics associated with running injuries? A systematic review with meta-analysis. Braz J Phys Ther. 2023;27(4):100538. doi:10.1016/j.bjpt.2023.100538
