The way people run has become a fascinating subject for me, ever since I attended a Chi Running Workshop last year, where I was shown the principles of efficient running. It was something I had never considered. I like most of us, just turned up and ran in a way that felt natural to me. We all hope that we are blessed with a natural ability to run effortlessly, fast, or for long distances but end up accepting the biomechanics that our bodies give us. But the truth is, we all bring a lifetime of bad habits and poor posture into our running, which can have a detrimental affect on our level of effort and ability.

Since the Workshop I have done further research into the subject and found that the principles of efficient running are not unique to Chi Running but are shared amongst other practices too, such as Pose Running and The Alexander technique. They all base their success on the fundamentals of properly aligned posture (shoulders, hips and heels in alignment), a strong core (strong abdominal muscles to help keep the pelvis level and stable) and relaxed movements throughout, so that you run more efficiently. Running more efficiently means using less energy, more relaxation and reduced risk of injuries- with a by-product of running faster and further for the same effort level.

By understanding the best way to move our bodies when we run, we can learn to make the necessary adjustments for reduced effort and hopefully provide a longer and more enjoyable running experience.

So what’s wrong with excessive shoulder roll?
Excessive shoulder roll usually comes as a result of not swinging the arms enough. Our arms act as a counter-swing to the legs, and if they’re not doing that, the shoulders take over, which causes excessive rotation of the upper body, which transfers to the legs too.

Try this: whilst running, pretend your elbows are stuck to the sides of your body and note how much upper body swing you generate. To create smooth movement, your arms should be bent at 90degrees and swing forward and backwards without your hands crossing the centre line of your torso.

So what’s wrong with over striding?
Over striding is where the leg swings out in front of our body too far. This causes the foot to land in front of our centre of gravity, which in effect is breaking our momentum with every stride. Also it causes the heel to strike first, and often with a straight leg which puts too much impact on the knees, and can be responsible for injuries to the knees and shins. You should aim to land under your centre of gravity with a mid foot strike, so your lower leg is already on its way to the rear as it hits the ground. No-one is a natural heel striker when they run.

Try running barefoot on grass or sand and I can guarantee you’ll land mid-foot as our heels aren’t designed to take the impact.

So what’s wrong with swinging your arms too low?
Our arms and legs are like pendulums and we all know that the shorter the pendulum, the faster it swings.

Try this: stand with your arms straight down and start to swing them forward and backwards as fast as you can. As you continue this, now bend your arms to 90 degrees and note how much easier and quicker it all feels. The same applies to your legs. Lifting your heels enough shortens the pendulum which enables you to turn over your legs easier and faster.

So what’s wrong with being bouncy when you run?
Excessive vertical movement when you run is often a result of pushing off from the balls of your feet in an attempt to push yourself forward. In both Chi and Pose running techniques you learn to lean from the ankles and use gravity to propel you forward whilst lifting your relaxed feet off the ground to change stance.

Try this: walk normally and then push harder from the balls of your feet, and notice the additional vertical movement of your body. Now walk normally again, but this time just lift your feet off the ground, (as if you’re sneaking up on someone). See how much smoother your horizontal movement is, and how much easier it is on your calf muscles?

Running efficiently means running without any unnecessary effort, the fundamentals of which are, great posture, relaxed limbs, loose joints, engaged core muscles, a focused mind and good breathing technique.

I’ve been trying to incorporate these principles into my own running for over a year now with definite benefits. Many things that felt awkward at first feel perfectly natural now. But it’s not something you learn and master in a few weeks; it’s an ongoing journey that requires focus, determination and a willingness to change things you’ve done for a long time.

One downside is that I can no longer look at another runner without noticing the areas of their running form that needs urgent attention! So the next time you’re out for a run with me, remember I’ll be watching and making notes!

Iain Denby