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Fitness: Workouts

Fix Your Running Form
Run more efficiently to maximise your fat-burning and endurance gains

By Words: Bob Cooper

March 2003

If you work out with weights, you've probably dedicated no small amount of your training efforts to form. If you do a little running, you probably just do it. What's to know besides remembering to alternate your feet?
'The truth is that correct form allows you to run faster, more efficiently and with fewer injuries,' says Michael Yessis, author of Explosive Running (Contemporary Publishing,

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Head and shoulders

Keep your head and shoulders as still as possible while running; they should be in line with the hips so your entire upper body is vertical and erect.

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Arms and hands

The arms play an important supporting role in balancing and propelling your body while running, keeping it moving smoothly and straight ahead.

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Calves and achilles

Your calves and Achilles tendons play vital roles in both the landing and push-off part of your stride.

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Trunk and hips

Maintain an erect core from neck to groin, with no forwards lean (except when you accelerate) or backwards tilt.

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Lower back

Many runners 'bounce' - an inefficient and potentially injurious movement that subjects your joints to greater impact stress.

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Thighs and knees

Drive your thighs and knees forwards, not up and down,' says Yessis. 'The stronger the forwards drive, the longer your stride and the greater your speed.' Any sideways leg motion is inefficient and can precipitate knee injuries.

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Heels and toes

The costliest mistake runners make is landing on their heels [with toes pointed up] well ahead of their body, which inflicts destructive braking forces,' says Yessis.