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Practical Tips for Improving Your Running
Running has always been a go-to exercise for fitness enthusiasts. It’s simple, requires minimal gear, and can be done almost anywhere. However, there's one thing we all dread—what some refer to as "ugly running."
While there's no official definition, ugly running is a term coined to describe a running style that looks inefficient, painful, or just plain awkward. Not only does it look uncomfortable, but it can also lead to injury if left unchecked.
The good news is that with some simple tweaks, you can avoid becoming an "ugly runner" this fall.
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Understanding Ugly Running
Ugly running generally stems from poor form and biomechanics. It can be characterized by a hunched posture, shuffling feet, arms flailing out of control, and an overall lack of fluidity in movement.
While running naturally varies from person to person, certain key elements of form can make or break your running efficiency. Improving your form isn't just about aesthetics—it can also enhance your endurance and prevent injury.
According to the American College of Sports Medicine, poor running form can contribute to stress on the joints, leading to common running injuries like shin splints and knee pain.
Correcting Your Posture
One of the biggest culprits of ugly running is poor posture. Runners often develop a forward head tilt or rounded shoulders, particularly during longer runs. To correct this, focus on standing tall with your chest open. Your gaze should be forward, not down at your feet. Think of an invisible string pulling you upwards from the top of your head.
"Good running form starts with posture," says Jay Dicharry, author of Anatomy for Runners. “Maintaining a tall spine and keeping your body aligned will reduce energy loss and help prevent injury”.
Arm Placement
Arms often get overlooked when thinking about running form, but they play an important role in maintaining balance and rhythm. Avoid crossing your arms in front of your body, as this can disrupt your momentum.
Keep them bent at a 90-degree angle, with your hands relaxed. According to a 2017 study published in the Journal of Human Kinetics, correct arm swing can improve running economy by up to 10% .
Footstrike Awareness
Another hallmark of ugly running is poor foot placement. Many runners unknowingly strike the ground with their heels first, causing a braking effect that makes running harder than it needs to be. Focus on landing mid-foot, which allows for a smoother transition and less impact on your joints. Elite runners typically land on the balls of their feet or mid-foot, reducing strain on their legs.
Experts like Dr. Irene Davis, a professor at Harvard Medical School, recommend practicing this technique by running barefoot on grass for a short distance to encourage proper foot strike patterns.
The Role of Cadence
Improving your cadence—or the number of steps you take per minute—can drastically reduce the risk of injury and make your running smoother. An optimal cadence is typically around 180 steps per minute.
According to research by Dan Lieberman, a professor of biological sciences at Harvard University, a higher cadence can reduce the load on your knees, hips, and ankles . Try using a metronome app or focusing on taking shorter, quicker strides during your runs to naturally increase your cadence.
The Power of Consistency
You don’t need to change everything all at once. Instead, focus on improving one aspect of your form each week. Consistency is key. By gradually integrating better habits, your overall running performance will improve without overwhelming your body. Over time, these small changes will help you eliminate ugly running for good and enjoy a more efficient, pain-free experience.
Incorporating these changes could not only help you avoid ugly running, but also improve your running efficiency by up to 15%, according to a study by the International Journal of Sports Science & Coaching.
In summary, while running is a natural movement, adopting better form can make a world of difference. Avoid the pitfalls of ugly running, and you’ll soon find yourself running farther, faster, and with less discomfort.
Medical Disclaimer:
The information provided on this website, including articles, blog posts, and other content, is for informational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have read on this site. If you think you may have a medical emergency, call your doctor, go to the nearest emergency department, or dial emergency services immediately. The website and its content do not constitute a doctor-patient relationship.
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