What is good form when running (sprinting and long distance)?

Question

I'm going to do track for the first time as soon as spring comes around, and some tips on form would be nice. I don't really know what I'm going to do so I can't get anymore specific than that.

Answer 1

If you are planning to do distance running, then economy and injury prevention are the most important factors in your running form. You don't want to make any unnecessary movements that would waste energy. Don't rotate your torso, but keep it straight and also swing your arms straight forward and back. Don't lift your feet too far off the ground, as this will result in wasted energy and higher impact when they strike the ground. Keep a shorter stride to reduce impact. Striking with your heel and rolling through the toe will also help to reduce impact. Avoid running on concrete, as this is a very hard and unforgiving surface. Also, go to a good running store and get properly fitted in quality shoes.

These suggestions may seem to be minor details, but if you run for several hours continuously, they becomes very important.

Sprinting requires a completely different running form as you are going for all-out speed and not endurance. You would probably want to have a long stride and strike with your toes for maximum propulsion. I don't have much experience with this, though.

Answer 2

Well if you have never done it before your coach will probably introduce you to all the events until you find something you like and feel comfortable with. Before entering the season make sure you can jog a half of a mile comfortably. ( that's what my coach has us do everyday for a warm up ) When you run make sure you stretch. And that you have the proper shoes. Try not to use shoes that are heavy, the lighter the better. But make sure they are stable enough and provide enough cushioning.

Answer 3

Here is a very technical description for the sprinting/start technique.

START PHASE
i) Bodyweight evenly distributed over four contact points in the start position (i.e. hands and knees).
Explosive push off with both legs. Front leg extends remaining in contact with the ground while back leg swings forward. Extended front leg and trunk form a straight line.
iii) Arms swing opposite to legs, elbows flex to 90° and fists swing towards forehead.

ACCLERATION PHASE
iv) After first two strides, foot touches down in front of center of gravity.
v) Forward body lean begins to decrease until normal sprinting position is reached after about 22 yards (20 meters). Head is relaxed, eyes focused straight ahead.

MAXIMUM SPEED PHASE
vi) Push-off from ground Trunk is almost erect with forward lean.
vii) (Midflight) Push-off leg folds tightly towards buttocks in a relaxed ‘heeling’ motion. Front leg thrusts forward and upward at maximum speed. When front thigh reaches maximum possible knee lift, lower leg swings forward in a relaxed movement.
viii) Foot meets ground with ankle slightly extended (plantar flexion) directly under center of gravity. Bodyweight is balanced so that only the ball of the foot touches the ground.
ix) Shoulders remain steady, elbows flexed, kept close to body throughout all phases. Hands swing forward and up above shoulder height, down and past hips. Arms and hands should have an aggressive hammering action. Head aligns naturally with trunk and shoulders and facial/neck muscles are relaxed by keeping the mouth slightly open.

Non technical is,
arm pump is very important("you run on your feet with your arms") legs will go as fast as your arms.
push off with max effort from the track surface, face and shoulders are relaxed, body(core) is in an upright position with a slight forward lean beyond the blocks into max speed. Get sometraining and keep trying until you reach the technique that's right for you, your body and mass

Answer 4

first time?? for the first season just have a bit of fun and enjoy it. maybe bring a mate along? for your first year all you should be concentrating on is building a good running or (fitness) base for you body. This should take 1 - 3 months (it will vary in that time frame) to build up a good running base, then next season you can make more complex goals.

Good technique is also essential..... just have a bit of fun and keep healthy at this stage.

Answer 5

toe to shin heel to but and knee to thigh im learning good sprinting form also oh and your arm movement should be chin to back pocket