RUN SMART: Form Work
Hot take: Form work is a waste of time.
Let me clarify: if your goal is to run faster, trying to change your form is a waste of time. If your goal is to “look better” while running, go ahead and spend as much time and energy on fixing your form as you want.
When should form work be addressed?
When you are doing literally everything possible to train smart, sleep and eat well, and you still keep getting injured. At that point, it might make sense to dig deeper with a physical therapist and get a running form assessment. You may discover some weaknesses and imbalances that need to be addressed in the gym. But to be honest, I consider this kind of work to be rehab or strength & conditioning.
These two former world record holders are both heel strikers (In these photos they are running the marathon. Running speed affects foot strike.) Also note the inner rotation of Kosgei’s trail leg. These things do not need to be fixed.
“Fixing” Your Form
Trying to change your natural footstrike or body position through sheer will or even through drills is a waste of time because it won’t make you faster. In many cases will make you slower or cause injury because it messes with the way your body naturally wants to move. Some runners look absolutely beautiful when they run. It looks like they were created to run. Truly inspirational. These people can be fast or slow or somewhere in between. Some runners look painfully bad while running. Looking like they will be injured by the time they cross the finish line. They can be fast or slow or somewhere in between. Don’t compare your form to others.
Your Body Knows Best
Your body will determine its most efficient movement pattern over time and with practice. If you feel like your form is awkward, run more. I emphasize mobility exercises and strength training because these both help the body move through its chosen path with the least resistance. But I never encourage runners to attempt to change the chosen path of their body while running.
A Personal Anecdote
Late in my career as a professional athlete, I spent time with a different training group to learn new drills and work on my form. Specifically, I was very focused on minimizing rotation in my upper body. Don’t even ask me why. In hindsight I think I was just desperate for some magic ticket to help me run faster. (So I understand why people think this.) The difference is that I was looking for that last 1-2% of gains. My training load was already as high as it could be, and my lifestyle as a profressional athlete was one of total discipline. I did not cut any corners and had a solid foundation in my training priorities.Certainly, form work should be the last place to look for gains.
That being said, I did not make gains by pursing form changes. A lot of hard work, repetition of drills, extreme focus while running did not make me faster. It just took a lot of energy and time.
These two Olympics champs both have “interesting” arm carriage. Wanjiru carries low and Jorgensen carries high.
Running Fast & Looking Horrendous
Some of the best runners in the world look like they have truly awful form. They look terrible. And they are fast. They win olympic medals. They set world and national records. These athletes are not concerned if their head bobs up and down when they get tired. They are not measuring their vertical oscillation. They do not care what their cadence is. They are not attempting to forefoot strike while jogging or running slowly (Please note that everyone will forefoot strike while sprinting but most people are natural heel strikers while running at an easy pace). They are not practicing drills to help them change how much their arms cross in front of their body, or trying to eliminate rotation in the upper body.
What are they doing?
They are training.
When it comes to form, I truly believe that you get what you get.
Want to run faster? Spend your time and energy training smart, taking care of your body, doing mobility and strength training. On top of that, my recommendation would be sport psychology/ mental training. Don’t bother with form work.
Nicole Sifuentes is a full-time Running Coach for adults of all ages and abilities. She is a former professional runner and 2-time Olympian, and Certified Strength and Conditioning Specialist. Read more about her services, and schedule your free coaching consultation.