Running — Part VI — Running form (or the lack thereof)

I still need to start my marathon training, but I’m gradually increasing my weekly runs. I’ve added two 30-minute sessions on Mondays and Fridays and extended my Saturday long runs by 5 minutes each week. Last Saturday, I ran for 65 minutes, totaling 125 minutes for the week.

I’ve always had minor lower back and neck pain and have been warned that running might worsen it due to the impact on my spine. Yoga has improved my posture, so I’ve started focusing on my foot landing and impact absorption during runs. With its natural curves, the spine acts like a spring to absorb impact, but the feet also play a crucial role. Landing on your heels makes the spine absorb more impact.

A comic book-style illustration of a skeleton running. The skeleton is wearing running shoes and running shorts. It has a curved posture.

Ten years ago, my coach, Alex Rahim, advised me to aim to run a marathon on the balls of my feet. It took a decade for his advice to resonate with me. Now, I pay close attention to which part of my feet lands first. Running on the balls of my feet helps eliminate unnecessary breaks in my stride and reduces stress on my spine.

Initially, changing my ingrained running patterns was challenging. However, yoga, a break from running, and remembering my coach’s advice have helped me run more efficiently and, hopefully, keep my spine healthier.

What adjustments have you made to your running form, and how have they impacted your performance or injury prevention?