My relationship with running has evolved over the years. Sometimes, running and I are in a loving cycle, but we also spend a lot of time working out our differences. One thing that helps me in those rocky times is technique. When out for a run, I go through this simple list to check my form. It makes me a mindful runner, which helps not only avoid injury but helps me find my stride once again.

Here's my form checklist, starting with the feet.

  • Land mid-foot not on the heel. Striking the pavement with your heel naturally puts on the brakes, which slows you down, and leaves you prone to injury since it's jarring.
  • Keep your ankles relaxed and pick up your feet rather than pushing the ground away, which will cause muscles to fatigue more quickly.
  • Shorten your stride. It's nicer for your knees.
  • Lean slightly forward from your ankles, not your waist.

To see what you should be doing with your upper body while running, just read more.

  • Keep your low abs engaged. Feel your deep abs, about two inches below your navel, pulling toward your spine.
  • Lift your ribcage up and forward. This helps create support for your torso, rather than having your upper body sitting inactive on your pelvis and legs, which are working to move you forward.
  • Keep your hands relaxed. Imagine you're holding an egg.
  • Swing your arms forward and back — none of this arms swinging across the body action. Your hands shouldn't cross the mid line of your body. Also keep your elbows bent to 90 degrees.
  • Keep your shoulders relaxed and down. A nice deep exhale will help them fall away from your ears.
  • Look straight ahead, not at the ground. Looking down closes your throat making it harder to breathe, and when running isn't breathing hard enough already?

If just reading that list inspires you to go for a run, join the RunningSugar group. No matter your pace, this group is a place to discuss gear, training techniques, and your love of running.

Source: Getty
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