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The science behind running form is limited, but there are several aspects to running form that are generally recommended. This article covers some key components of running form, including a high [[Cadence]], avoiding [[Overstriding]] and the need for a slight forward lean.
=Running Form=
There are various aspects to running form that are often considered candidates for improvement.
==Cadence==
{{Main|Cadence}}
==Arm Position==
{{Main|Arm Position}}
A high cadence will naturally keep your [[Arm Position|arms high]].Your arms should swing naturally, acting as a counterbalance to your running motion. You don't need to consciously drive your arms; just let them move naturally and freely. Your shoulders should be relaxed rather than hunched up. You may need to check for tension in your shoulders periodically and consciously relax them. Your hands should be relaxed and neither bunched into a fist or overly straightened.
==Foot Strike==
{{Main|Foot Strike}}
Foot strike is which part of the foot lands first while running. Some runners land on their heels while others land on their forefoot. The optimal foot strike is controversial and there is insufficient evidence to make any clear recommendations. My recommendation is to focus on [[Cadence]] and reducing overstriding rather than changing your foot strike.
==Vertical Oscillation==
{{Main| Vertical Oscillation}}
It seems intuitively obvious that excessive vertical oscillation ("body bounce") will impair Running Economy, but the [[The Science of Running Economy]] does not really support this idea.
==Step width==
Most runners will naturally run with their feet landing close to the midline of their body<ref name="ArellanoKram2011"/>. One study showed that runners generally prefer to have their feet land about 1.4 inches (3.6cm) from the midline, and changing to a wider landing pattern increased the energy cost of running by up to 11%<ref name="Arellano-2011"/>. This is probably not something that most runners need to worry about, but there are small percentages that have an unusually wide step width. This may be due to have a large muscle or fat mass on the inner thighs that interferes with leg movement, in which case [[A review of graduated compression wear| compression clothing]] may help.
[[File:Step Width.jpg|none|thumb|300px|The blue line is the center line of the body and the red line indicates the center of the foot placement. The distance between the two lines is the step width.]]
==Imbalances ==
==High Speed Video Analysis==
Visual inspection of a runner is good, but the movements of running occur quickly and it's tricky for even the most experienced person to catch the details. [[High Speed Video Analysis]] is a far better option and can be done reasonably cheaply.
==Wearable Running Sensors==
There are a growing number of wearable [[Running Sensors]] that will analyze your biomechanics. The majority of these devices use accelerometers to detect patterns of movement and provide interpretation. The key sensors are the [[Footpod]], Garmin's [[Running Dynamics]], and [[RunScribe]]. See [[Running Sensors]] for more details.
=Running Movements=
The images below show the sequence of movements that make up running, along with notes describing the action and muscles involved<ref name="Ounpuu-1994"/>. The descriptions focus on the right leg, shown in red and show a complete cycle.
File:RunningForm-Q.jpg|The foot is pushed back, driving the body forward using the quads, hamstrings and calf muscles. As the leg moves back the heel will naturally rise off the ground.
File:RunningForm-R.jpg|This is the same image that we started with, just before toe off.
File:loop 70ms.gif|Here is the sequence, animated to show the flow.
File:loop 8ms.gif|And a faster animation
</gallery>
=References=
<references>
<ref name="Ounpuu-1994"> S. Ounpuu, The biomechanics of walking and running., Clin Sports Med, volume 13, issue 4, pages 843-63, Oct 1994, PMID [http://www.ncbi.nlm.nih.gov/pubmed/7805110 7805110]</ref>
<ref name="ArellanoKram2011">C. J. Arellano, R. Kram, The energetic cost of maintaining lateral balance during human running, Journal of Applied Physiology, volume 112, issue 3, 2011, pages 427–434, ISSN [http://www.worldcat.org/issn/8750-7587 8750-7587], doi [http://dx.doi.org/10.1152/japplphysiol.00554.2011 10.1152/japplphysiol.00554.2011]</ref>
<ref name="Arellano-2011"> CJ. Arellano, R. Kram, The effects of step width and arm swing on energetic cost and lateral balance during running., J Biomech, volume 44, issue 7, pages 1291-5, Apr 2011, doi [http://dx.doi.org/10.1016/j.jbiomech.2011.01.002 10.1016/j.jbiomech.2011.01.002], PMID [http://www.ncbi.nlm.nih.gov/pubmed/21316058 21316058]</ref>
<ref name="Youlian-2009"> HONG, Youlian. "A Kinematic Comparison of Running on [[Treadmill]] and Overground Surfaces." XXVII International Symposium on Biomechanics in Sports. Vol. 1. 2009.</ref>
