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Everybody knows how to run, but not everybody knows how to run efficiently. Master the
following three steps to efficient form and you’ll run better by maximizing your
power, improving lung capacity, avoiding knee injury, and feeling lighter on your feet. To
help you remember these three points, think of the acronym CHP (California Highway Patrol)
for Chest/Hips/Push:
- Chest Up
Lift your chest. Take a deep breath and hold that forward position as you exhale. Imagine
you have a pulley attached to a harness around your chest. The other end of the pulley is
attached to a three-story building a block away. As you run, lift your chest up and
forward; it leads the way. Don’t lean forward, just get your chest up and out. It
will give you extended lung capacity. Don’t change your shoulders or arms at all.
Work only with your chest and you’ll achieve better posture and lung
efficiency.
- Hips Forward
Pulling your chest up helps pull your hips forward automatically. Before you start
running, get your chest up, then put your hands on your butt and push forward. Your
shoulders, head, hips and feet should all line up. In this position you can extend your
legs for maximum power. Contrast this with the typical runner’s position, which is
similar to “sitting in the bucket.” When your hips are under and forward
you“ll feel the muscles of the calf being used and hardly any exertion in the
hamstrings. You should feel light on your feet and run quieter when hips are
forward.
- Push Off Strongly with Your Foot
With your ankle brought into position by a forward chest and hips, a small amount of work
from the calf muscle can produce a major effect in push-off power from your feet. Most
runners lean slightly back as they run and must overcome gravity with each step. A wear
spot on the shoe indicates this. It’s fine to land on your heel, but don’t stay
there. It’s harmful to the knees. The kneecap is pulled tightly into the knee,
grinding the cartilage against the bones. When your ankle does the work, this knee tension
is reduced considerably. If you naturally land on the heel, don’t try to shift
suddenly to your forefoot. After landing, shift your weight to the midfoot and let the
ankle exert its leverage. Gradually make your running an ankle reflex action, which will
give you a feeling of floating, more than pounding.
These three tips work together; they’re not isolated factors. Try this standing up:
Lift your chest and shift your hips; you should feel yourself roll off on your toes.
Lining yourself up properly generates forward momentum. By running in proper alignment,
you reduce wasted motion. You’re directing energy and generating power in the right
direction.
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