Is there a right way to run?

Experimentations with running form.

After running basically the same way for 20 years, I never saw the need to mess with a good thing. But this barefoot running fad and minimalist footwear trend got me wondering, is there a better way to run?

I've seen people (mostly men) at trail races--even 100-milers--running totally barefoot or Vibram FiveFingers, and all I could think is how much their feet must hurt with no cushioning, rock protection or pronation control. After reviewing hundreds of shoes for Trail Runner magazine, I had become a firm believer in the value of a well-designed running shoe to enhance one's natural biomechanics.

But as I began testing minimalist models like Merrell's Trail Glove, Inov-8 X-Talon and New Balance Minimus, I discovered that when using these shoes, I unconsciously changed the way I ran.

1. Forward Lean

A few years ago I attending a running clinic with a local professional track runner named Carrie, who pointed out that I have a tendancy to "sit back". By running this way, I had developed extra-strong quads and very weak hamstrings, which I suspect may have contributed to ongoing issues with IT-band syndrome and chronically tight hips. Having my center of gravity too far back was limiting the range of motion in my hips and had caused significant muscle imbalances.

So Carrie took us a local high-school track and had us perform short sprints while leaning as far foward as possible (without bending at the waist) until we were basically "falling" forward. There was do doubt that I ran faster this way, but after practicing this technique for a few weeks, I developed a badly inflammed piriformis (butt muscle). So I reverted back to my old ways, and the piriformis problem cleared up.

2. Shorten Your Stride Length

I think what triggered the piriformis injury was combining the forward lean with a longer stride. At that time, I wasn't thinking about how my foot was striking the ground. But when using a minimalist shoe that has less padding under the foot (especially the heel), I was landing on my midfoot, which was easier to do with a slight forward lean (originating from the ankles, not the waist).

It turned out that the only to avoid heel striking was to keep my center of gravity slightly forward and my stride short.

3. To go Faster, Increase Cadence, Not Stride Length

But when it comes to running faster, lengthening my stride is not a good idea, especially on trails. It's easier to be agile and dodge trail obstacles when you are balanced with your feet underneath your center of gravity. So to speed up, I focused on cadence, upping my turnover and taking more steps per minute, while concentrating on landing on my midfoot.

By not landing with my heel extended in front of my body, running felt swift and effortless. While I am far from being a barefoot-running convert, the barefoot movement has certainly given me pause to think about what I could be doing better. As a result, I don't have problems with IT-band syndrome and, combined with specific core training exercise (that I will discuss in my next blog post), I am finally correcting the chronic muscles imbalances that have held back my running quality and mileage for so many years.

For more about good running form, see this great video by New Balance.