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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

How to improve your 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
Arm Swing Exercises – Sitting on the Ground
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
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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After withstanding severe lower back pain and an epidural that didn’t do much, I came to Denise, who is helping me strengthen my core and right leg in order to ease the back stress. At almost 71, I have adopted her exercises at home and I can now easily get into the driver’s side of my car without the excruciating pain, and the improvement in day to day activities is noticeable. Thanks Denise.  
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I came in to see Denise due to a cervical disc herniation.  I have been told by Illinois Bone & Joint that they refer patients to Denise often as she is able to help when other physical therapy programs fail.  That was definitely the case in my situation. I had 6 weeks of PT at another location but still was unable to turn my head fully or work at a desk without terrible pain.  After seeing Denise and following her exercise program, I was almost back to normal within a few short months.  I… Read more
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Michael is a 75 year old man seen for long standing IT band pain particularly while sleeping and climbing stairs. “Coming in I was in pain during the day.  With Denise’s help, I have less pain and more mobility.  Denise is terrific and very caring.”
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I had several issues when I began therapy at The Manual Touch.  My sacrum had rotated;  there was stiffness in the right side of the neck; and pain in the left bicep. Denise did an excellent job resolving these issues.  Besides being very knowledgeable, she is also easy to work with.  I looked forward to, and enjoyed, my sessions with her. If I need physical therapy in the future, I will definitely return to The Manual Touch.
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Denise Schwartz of the Manual Touch Physical Therapy offered a presentation about Low Back Pain and Sciatica at the North Suburban YMCA in Northbrook, IL where I am a personal trainer and the Adult Program Coordinator. We had 21 people in attendance and everyone expressed their appreciation to me about her thorough, thoughtful, helpful and precise information regarding lower back pain and sciatica and in addressing their individual questions. As a personal trainer for more than 25 years, I was p… Read more
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Denise Schwartz at The Manual Touch is A GREAT Physical Therapist!  I came to her with a torn ligament and tendonitis in my foot AFTER going to 2 other well know PT chains who actually made my injuries worse. Not only did she help me heal from those injuries but actually worked on other parts of my Body to help heal those areas too. I really appreciate that she works on the whole body – after all everything is connected. She is very knowledgeable in what she does.
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I needed help.  Denise and the manual touch provided the best customized, targeted therapy I could have found.  She put my torn knee back together, straightened my back, worked with me to regain the mobility I’d lost due to a neck injury, even had me doing dance steps I’d not done in 60 years.  I didn’t think I could do this; she showed me I could.
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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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Denise gave me confidence that she knew what was wrong and what to do about it, and under her care I quickly felt better and am now on the road to better fitness. She has a feel for what’s causing what, and is good technically and also good at making… Read more
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
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I want to thank you for professional treatment of my cranial sacral and vestibular condition as a result of my auto accident. I am glad I was referred to you upon asking for someone like yourself who specializes in treating post concussion syndrome.”… Read more
Due to a stroke of good luck, I saw a class on Lower Back Pain offered by Denise from The Manual Touch Physical Therapy at Northbrook YMCA. I followed up with an assessment by Denise. Three years ago, I fell and broke my right arm and hip, followed … Read more
There is no worse than a nagging injury that keeps you off from pursuing the athletic endeavors. Being an avid road cyclist, gravel rider, cyclocross racer and a marathon runner turned into a recent Triathlete, I train all year round and race all yea… Read more
Three weeks prior to a major triathlon that was a year in training, I threw out my back. Having previously worked with Denise to correct hip related issues, I knew just what to do: text Denise! Denise responded to my message immediately and took the … Read more
Awesome!!! Healing work!!!
Thank you for treating my back injury and helping me quickly return to comfort and the activities I enjoy!  When I last injured my back and tried P.T., I treated for 7 months with none of the results you helped me achieve in a fraction of that amoun… Read more
I complained to my family doctors about severe pain in lower back.  He recommended use The Manual Touch.  I followed Denise’s recommendation and started physical exercises for my lower back.  Also I am wearing abdominal binder which improved my … Read more
Denise is the best! 4 weeks before my first marathon she suggested a couple minor tweaks to my form and it immediately improved my comfort and speed. My next run was a 5 miler, and I felt so good that I ran it almost a minute / mile faster. Best run … Read more
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