Improve Running Form to Run Faster and Reduce Injury

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After reading Born to Run and investigating barefoot running, I like most people stumbled on Chi Running.

Unfortunately, I found that without talking to an actual coach, Chi Running seemed a little confusing to teach myself. Which is why I did all the research and found 4 running form tips that were universally agreed upon. You can read about those running form tips here >>

Meanwhile, here I’m going to try to share what I found from a running form analysis with a coach, of course reading the book and practicing the drills. It’s became my dominant style of running for YEARS now and I thought it was working…I might not be getting faster, but minus the recent knee I’ve been injury free.

But, Wait…Pose Method?

Imagine my surprise when Eric Orton told us within minutes of starting run camp it was all wrong!

“Our bodies are designed to move in a certain way, common to all of us, and because of this I fundamentally believe there is a single ‘best’ form for running.” – Eric Orton

While running form is far easier to teach in person, I want to break down the differences that I saw because I know so many of you are looking to get faster, stronger and stay injury free, which is what Eric is all about.
{Read The Cool Impossible for a full description and exercises.}

After looking back on the last few years, I realize this is a little closer to the Pose Method which I actually learned when meeting Christopher McDougal and Scott Jurek in Miami, it just didn’t stick!!

I think the easiest way to understand both methods is by looking at how each one relates to different parts of the body. But first a quick overview of what they are.

Chi Running

The best description of ChiRunning is a holistic and relaxed natural running form that combines the inner focus and flow of T’ai Chi, yoga and Pilates with the correct biomechanics of running and walking.

I did a running form analysis with a coach while living in Miami. It focuses a lot on posture and listening to your body (which we know I believe in). It also involves imagining a ball of energy in your center and letting that be what pushes you forward. I never quite got this, but undersood the idea of leaning forward from the ankles, allowing gravity to pull you along.

Pose Method

Meanwhile the Pose Method, is based on the idea that there is an optimal pose, or position, for athletes in every sport. Russian scientist and coach Nicholas Romanov developed the pose technique observed athletes in other sports — including ballet and martial arts — and noticing how their movements were actually a series of poses.

Following are some of the key differences between Eric’s method (similar to Pose) and ChiRunning:

CALVES

ChiRunning – “Contrary to popular belief, your calves are not necessary for endurance running.” Keep your entire leg limp throughout the movement

Eric – Your calves are your powerhouse for propelling the body forward. Push through the ground with your foot allowing your leg to use it’s power from foot to glute.

FOOT LANDING

ChiRunning – Strike with the “full foot” or flat footed to keep the muscles of the lower leg relaxed.

Eric – Land on the “forefoot” or ball of the foot to fully engage the lower leg for power. This keeps your knee and ankle always in alignment. After landing on the forefoot, heel will touch moving through the stride.
Illustrations by Charlie Jahner

LEG MOTION

ChiRunning- Bend your knee (leg kicks behind you). This motion requires little muscular effort; and according to their theory with greater levels of relaxation this motion will occur almost by itself.

Eric – Raise your knee (looks like high knees) to drive forward, while the standing leg should fully straighten. You’ll notice many barefoot runners keep the standing knee slightly bent losing the full force of pushing off the ground and creating quad dominance.

Image on the left is Pose or Eric’s method and right ChiRunning

LEAN

ChiRunning – Lean from the ankles as if falling forward and use this for momentum.

Eric – Stand tall, but act as though you are being pulled from your hips forward. Too much forward lean prevents the core and glutes from activating, reducing power.

Ever wondered which running form is right? Find out what actually matters #running Click To Tweet

SIMILARITIES

Following are the couple of things I will not need to change about my stride as they both agree on these points:

Cadence: 180 steps per minute is ideal regardless of pace
Tall: Stay tall to keep your lungs open for better breathing
Arms: Swing back at 90 degrees, not forward and not across your body
Low Profile: Keep shoes pretty natural so you can feel your feet on the ground
Foot Strength: Do exercises to strength feet for total stability and better running
Practice: Spend time thinking about your form on every run

MY EXPERIENCE

I’m stubborn when it comes to changing anything running…unless it’s broke and all that.

But I was at his camp, so might as well try, right? It’s definitely not something that felt immediately natural, but which I could see having a major impact on my speed.

My initial thoughts:

Running up hill was dramatically easier
Downhill placed less stress on my knee with no braking
Flat land is where I’m still struggling, it feels like prancing

For now I’m following one of his key pieces of advice “STAY PATIENT”. I practiced the new technique this weekend at the beach and was happy to see I’m hitting with forefoot then full foot and driving my knee, so it may not be natural yet but it’s coming along.

Strength Drills

Eric lays out a great set of drills in his book and which we did at camp that will not only help strengthen your foot, but engage your entire leg helping to reactivate those lazy glutes.

Most of the exercises are done on a couple pieces of small equipment that Eric designed such as his balance balance board and slant board. I’ve been doing them every other day because I dig how it makes me focus on my core too!

Using his balance board, you place one foot on and keep that leg entirely straight and engaged, then perform each movement slow and controlled.

Lifting leg to side – Lift opposite leg out to side
Knee up – Lift opposite knee straight up in front (like high knees)
Holding knee and rotating – With knee lifted rotate lower body as one unit without rotating shoulders.

Check out out this detailed video from Eric with exercises and explanations of the entire running form.