Basic Knowledge of Marathon Running —— The Correct Running Posture

by Stephen M. Pribut, DPM

The running posture in marathon running is extremely important because you have to keep going for over 42 kilometers, not just 4.2. Here is a summary of the running posture taught by Bill Bowerman, a running coach at the University of Oregon. In fact, during a marathon, you should run upright, neither leaning forward nor backward, nor twisting to one side. Let’s hear what Bill Bowerman has to say.

Some people believe in forefoot striking when running, while others think heel striking is better. We recommend starting with a midfoot strike. Research shows that good long-distance runners usually land on the midfoot. Joggers tend to land on the midfoot or heel, while faster runners land slightly farther forward. We believe only sprinters and middle-distance runners are suited to forefoot striking. There may be exceptions, but for beginner and intermediate runners, a midfoot strike is a good approach. It reduces impact, relieves pressure on the calf muscles and Achilles tendons, and prepares you for the next step.

Some say to run on the ball of your foot, others say contact the ground with the heel. We take a middle of the road approach. Studies have shown that good long distance runners usually contact with the midfoot. Slower runners contact between the midfoot and the heel, faster runners a bit further forward. We feel that only sprinters or short to middle distance runners should contact the ground with their forefoot or the ball of the foot. While there may be exceptions to the rule, this is a good way for most beginning and intermediate runners to start out. It allows for better shock absorption, less stress on the calf muscle and Achilles tendon, and better rolling forward onto the next stride. Your muscles then end up being used in a similar manner to how you walk, and this is the pattern of muscle firing and contact pattern they are accustomed to.

This one is a bit hard to visualize: where are your hips when your foot strikes the ground? Some suggest that when your foot lands, it should be at the end of your center of gravity line — that is, your head, hips, and foot should be in a straight line. Keep your head upright and facing straight ahead. Be especially careful when turning your head; usually rotate from the neck up to avoid twisting your body and creating instability while moving.

This part is hard to think about: Where are your hips when your foot hits the ground. Some people have suggested that your foot should be under the center of gravity of your body when it strikes the ground. A line from your head through your hips should end up at your foot. Keep the head fairly straight and look ahead. Turns to the side should be done carefully and usually mostly from the neck up to avoid twisting your body and making you unstable in your forward progression.

This posture applies when you’re not using a jogging stroller and can swing your arms freely. First and foremost, don’t keep your arms stiff, clench your fists, or fully bend your elbows. Stay relaxed. Keep your arms naturally bent above the waistline — not too high or too low. Swing your arms back and forth alternately, causing your legs to move in the opposite direction accordingly. Sprinters on the track swing their arms fully front to back, while many long-distance runners swing with a slight arc. But elite runners don’t put much effort into arm swinging. In other words, don’t swing your arms vigorously.

This is what you use when you haven't yet obtained a jogging baby stroller. Actually, it is where you allow your arms to swing. First, and most importantly, don't tense up and carry them stiffly with your hands balled up into a fist and your elbows completely bent. Relax. Carry your arms at your side somewhere between your waist and your chest. Make sure they are not too high or too low. One arm swings forward while the other one goes backwards. This occurs opposite to the foot and leg motion. Sprinters on the track move their arms in a straight forward-backward motion. Most longer distance runners use a slight arc as they swing their arms, but the better ones don't waste motion by moving too much from side-to-side. In other words, they don't swing their arms excessively in front of their body.

Don’t lift your knees too high during long-distance running. Only sprinters or when running uphill do you need to lift your knees higher.

The knees do not have to come up very high for long distance runners. Only sprinters or those of us chugging up a hill have to left our legs high.

One of the biggest problems for many long-distance runners is taking strides that are too long. Don’t do this — it can lead to many injuries, including Achilles tendon issues, **iliotibial band pain, and iliopsoas pain.

(**This pain doesn’t come from the knee, but from the ligament — a ligament that runs from the outer hip down to the shin. This ligament narrows near the knee and rubs against the upper part of the shin near the knee when the leg bends. Long-term friction can cause inflammation. 40% of runners will experience iliotibial band syndrome after running for five years or more.)

One of the biggest problems of form in long distance running is overstriding. Make sure that you don't do this, it can lead to a host of problems including Achilles tendonitis, ITB pain, and iliopsoas muscle pain.

While some advise you on how to time your inhales and exhales, we suggest simply maintaining deep and rhythmic breathing. Often, your breathing will regulate itself — the faster you run, the faster you’ll breathe. Indeed, most runners breathe through their mouth or both nose and mouth, as breathing only through the nose won’t supply enough oxygen.

While some like to tell you how to count your breathing in seconds both in and out, we will just tell you to keep breathing, deep and regular. In most cases your breathing will take care of itself, as you run faster, you'll breathe faster. And yes, most runners are mouth breathers or at least nose and mouth breathers. It would be impossible to take in adequate oxygen just breathing through your nose.

Slow down when going uphill — generally, speeding up on an incline isn’t a good idea. Increase your arm swing, imagining you’re pushing yourself upward. Increase your stride frequency, picture a train climbing a hill, and keep encouraging yourself: “I can do this.”

Slow up a bit on the uphills. In general it is a bad idea to try going faster. Move your arms a bit more to help you imagine that you are cranking your way or pulling yourself up hill. Shorten your stride and chug on up. You can think of the little train that could and repeat "I think I can" on the way up a big hill.

Be cautious going downhill and slow down. Your knees are at greatest risk when descending. Your quadriceps act as brakes, and neglecting them can lead to overuse. During a race, you can lean slightly forward and charge downhill, but don’t do this during training. In fact, during hilly training runs, many people walk downhill to recover and prepare for the next climb. It’s a great way to rest while avoiding excessive pressure on the knees.

On the downhill, be careful. Go slow. The biggest risk, is to your knees. Your quadriceps do the bulk of the braking and be overworked without you being aware of it. If you are racing, then you may lean forward a bit and fly down the hill in a short race, but certainly be more careful in training. In fact many runners who use hills as part of their training will walk down the hill while recovering to run up the hill once more. This is a good way to rest and recover while avoiding the excessive knee stress that downhill running can cause.