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The Manual Touch Physical Therapy

Whole Body Approach

Reclaim movement, function and life
For information, call: 847-541-7600
or email: info@themanualtouch.com
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Tips to Improve Your Running Form

March 24, 2020 By Denise Schwartz Leave a Comment

running form

As kids, we all just ran because it felt good. We didn’t worry about form or technique. As adults, many of us still run with no thought to our form or technique. But is that ideal? Aren’t there some basics that beginner and even experienced runners should know? Can experienced runners actually change the way they run? Should they? 

In the running community, these are some common questions and concerns.  We know that everyone’s running form looks different and running is a natural movement, so should we even mess with it? 

The answer is: sometimes yes and sometimes no; considering that the goal of changing your running form is to become more efficient and possibly run faster.

How to determine if you should make changes to your running form

Ideally, The best way to determine whether changes need to be made is to videotape your run, and then review it in slow motion. While reviewing the tape, ask yourself if you’re using the following techniques:

  1. Are you running tall?
  2. Are you looking straight ahead?
  3. Are your knees pointing straight ahead?
  4. Do you see light between your thighs (from behind or in front)?
  5. Do you have quick feet?
  6. Are your arms swinging by your sides?
  7. Are you leaning forward at your ankles?
  8. Is your cadence between 176-184 steps per minute?
12 Visual Cues to Help You Run More Efficiently

Whether you videotape or not, there are some things you can do to make sure you are incorporating the techniques listed above.  

Techniques 1-5 are fairly straight forward:

  1. To run tall, think “tall” while running
  2. To keep yourself looking straight ahead, keep your gaze about 5-10 feet in front of you in order to spot any ground issues 
  3. Be cognizant of pointing your knees straight ahead as you run
  4. Make sure you can see light between your thighs – think about running on either side of a traffic line
  5. To quicken your feet, think about running on hot coals (you don’t want your feet on the ground too long)
Standing Tall
Thigh Window

To incorporate techniques 6-8, try the following exercises to promote change while running:

  • Arm exercises: Bend your elbows, hug your elbows close to rib cage, and swing your arms back and forth at your running speed in the following positions:
    1. Sitting on ground with legs out straight
    2. Standing with legs shoulder width apart
    3. Standing on one leg – You will notice that your lifted leg will begin to move in rhythm with your arms
https://www.youtube.com/watch?v=KiKOdNIM5go
Arm Swing Exercises – Sitting on the Ground
https://www.youtube.com/watch?v=auFS2SAu8j4
Arm Swing Exercises – Standing
  • Ankle lean
    1. Standing on both feet and rock back and forth on your ankles
    2. Stand on 1 foot and rock forward/backward at your ankle
    3. Stand 3-feet from a wall and fall into the wall, catching yourself with your arms while keeping your heels on the ground
https://www.youtube.com/watch?v=Vx1ccZF5ps4
Ankle Lean Exercises
Good Ankle Lean
  • Cadence:  Ideally between 176-184 steps per minute which reduces over-striding with an aggressive heel strike

How to determine how many steps you run per minute (your cadence)

  • Using a stopwatch or timer, count how many times your right foot hits the ground in 15 seconds
  • Multiply that number by 8 = how many steps/minute
  • If the number is between 176 -184, you are good! Don’t mess with it.

How to increase your cadence

  • Download a metronome app on your phone
  • Set the metronome for 2-4 beats higher than your usual
  • Run at the new cadence for 1-2 minutes while listening to the metronome
  • Run for 2-3 minutes at your usual cadence
  • Repeat
  • Every 3-4 runs, run at the new cadence for longer periods until comfortable for the entire run
  • Continue adjusting your cadence by 2 beats until you are in the 176-184 steps/minute range

How to implement changes to your running form

Now you may be asking yourself, how do I make these changes?  How many changes can I make at once? How do I know which one to change first?

Here are some things to consider when starting to implement changes:

  • Work through the list above in the order listed 
  • Work on one change at a time (with the exception that 1 and 2 can be done at the same time)
  • To integrate the change while running, focus on that change for 1 to 2 minutes during your run.  Then, relax your focus for 2-5 minutes and repeat focus on the change for 1-2 minutes. Repeat…

Want input on your running form?  Schedule an appointment for a gait analysis today!

Filed Under: Running Tagged With: adjusting your running cadence, ankle lean, arm exercises for running, running cadence, running form, running portal, running tall

About Denise Schwartz

Denise Schwartz, PT, IMT, C is the owner of The Manual Touch Physical Therapy. For over 30 years, she has been helping patients reduce pain and improve quality of life using a whole body approach. Denise specializes in chronic pain, spinal conditions, running/triathlon injuries and prevention, balance/vestibular disorders, functional exercise, kinesiotaping, and various non-traditional and traditional & manual therapies. Contact Denise at denise@themanualtouch.com

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I saw Denise at The Manual Touch recently for sciatic pain, that only the day before I saw Denise kept me from walking; I could only hobble for short distances before I would sit down and collapse. After some tissue work and gentle exercise with Denise, she put Kinesiotape around the affected area. I immediately noticed stability and pain improvement and could walk so much better that I was able to complete shopping trips to 4 stores I had been planning but did not think I could do. To me, the t… Read more
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The best physical therapist I’ve ever experienced is Denise Schwartz in Wheeling at the Manual Touch. I have seen Denise twice for over 6 months to treat 2 bouts of frozen shoulder that occurred 8 years apart. In addition to my shoulder, she has also helped with my back, exercise regimen, and overall health. She is a holistic practitioner expert in PT techniques and knows how to teach her clients how to fit her techniques easily into their lives. She relates with her clients about as well as any… Read more
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As a young elite athlete I was involved in numerous accidents resulting in scar tissue causing loss of flexibility and restrictions as an adult. After each treatment I feel so much less restriction and experience greater range of motion.
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The physical therapy I received at The Manual Touch PT helped reduce my sciatica pain to a manageable level in just a few sessions.  The exercises I was given strengthened and trained my muscles to prevent further back problems allowing me to return to playing basketball.
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Just a note to thank you for the time you spent with me Saturday in evaluating my running technique and body alignment.  Your suggestions are already making sense and having an early impact.  After our meeting, I went out for a 5K run and found your suggestions “to shorten my stride” and “being conscious of not overlapping my steps” to be helpful. Thanks Denise  
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I have been receiving PT therapy for pain and autoimmune disorders for over 18 months at The Manual Touch.  This also affects my kidneys and my lungs and other organs as I swell with fluid that my lymph system doesn’t seem to handle well.  I depend on the regular IMT tissue therapy I receive from Denise to help me function as normally as possible.  This therapy seems to work synergistically with the acupuncture and medication I also receive.  There are no cures for these disorders and as n… Read more
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I can honestly say that Denise was the first physical therapist to listen to my story.   She has demonstrated more patience and compassion than any other therapist that I’ve ever met. For the past 8 years, I have been symptomatic with Ehlers Danlos Syndrome (EDS), a rare genetic condition which affects the connective tissue throughout my body. As a result of this disorder I deal with ongoing severe acute and chronic pain and a variety of other rare overlapping conditions such as thoracic outl… Read more
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We believe all body systems and mental/emotional health are connected. We take a whole body approach to discover why patients are not healing and what were the initial causes of their current symptoms. 

Our mission is to use this whole body approach to help patients heal and overcome pain and limitations, resulting in improved quality of life. We also aim to promote wellness in our communities through ongoing education. 
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Testimonials

I saw Denise at The Manual Touch recently for sciatic pain, that only the day before I saw Denise kept me from walking; I could only hobble for short distances before I would sit down and collapse. After some tissue work and gentle exercise with Deni… Read more
https://themanualtouch.com/wp/testimonial/m-d-evanston-il
I was in Florida for vacation and developed an upper respiratory infection. I had annoying coughing and congestion in my chest. This went on for several days, and it was not getting better. It felt like I had a mucous plug stuck in my chest that woul… Read more
https://themanualtouch.com/wp/testimonial/a-b-riverwoods
The best physical therapist I’ve ever experienced is Denise Schwartz in Wheeling at the Manual Touch. I have seen Denise twice for over 6 months to treat 2 bouts of frozen shoulder that occurred 8 years apart. In addition to my shoulder, she has also… Read more
https://themanualtouch.com/wp/testimonial/b-h-elmhurst-il
As a young elite athlete I was involved in numerous accidents resulting in scar tissue causing loss of flexibility and restrictions as an adult. After each treatment I feel so much less restriction and experience greater range of motion.
https://themanualtouch.com/wp/testimonial/s-northbrook-il
Last winter our daughter Maddie had had several eye and ear infections, and all required topical and oral antibiotics.  These were instigated by a plugged tear duct.  A pediatric ophthalmologist said there was little chance the duct would open up o… Read more
The physical therapy I received at The Manual Touch PT helped reduce my sciatica pain to a manageable level in just a few sessions.  The exercises I was given strengthened and trained my muscles to prevent further back problems allowing me to return… Read more
Just a note to thank you for the time you spent with me Saturday in evaluating my running technique and body alignment.  Your suggestions are already making sense and having an early impact.  After our meeting, I went out for a 5K run and found you… Read more
I have been receiving PT therapy for pain and autoimmune disorders for over 18 months at The Manual Touch.  This also affects my kidneys and my lungs and other organs as I swell with fluid that my lymph system doesn’t seem to handle well.  I depe… Read more
Excellent, professional assessment and treatment for an older woman who’s had lots of failed therapy. Kind and compassionate and caring! Thanks.
I can honestly say that Denise was the first physical therapist to listen to my story.   She has demonstrated more patience and compassion than any other therapist that I’ve ever met. For the past 8 years, I have been symptomatic with Ehlers Danlo… Read more
Read More

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