Picture this: a group of runners speeding effortlessly along a picturesque trail, their bodies perfectly aligned, their strides textbook-perfect. We've all seen those images, haven't we? The pursuit of the elusive "perfect" running form has consumed the minds of many runners and coaches alike.

But what if I told you that there's no such thing as perfect running form?

In this episode, I'll explore the notion that each human body is unique, with its own set of bones, muscles, cardiovascular system, and nervous system.

This means that our running form will naturally vary from person to person.

Instead of striving for a standardised ideal, we'll explore the importance of finding optimal elements within your own body and embracing the beauty of your individuality.

Let’s get started…

WELCOME

Welcome to another thought-provoking episode of the Run Better with Ash podcast, the podcast that challenges conventional wisdom and invites you to explore the untapped potential within yourself as a runner.

I'm Ash, your Personal Podcasting Running Coach and in today's episode, I’m diving into a concept that might turn everything you thought you knew about running form upside down.

I'll explore how practicing body awareness during running can unlock a world of effortless form. I'll challenge the notion that running should feel hard and exhausting.

Instead, I invite you to discover the potential for a seamless, graceful experience on the road or trail.

Stick around and join me in this episode as we challenge the notion of perfect running form and embrace the power of body awareness on our running journeys.

First I want to set the scene for how I came to explore this idea…

YOGA PERFECT

To shed light on this running form topic, I’m going to explain an issue from my experience as a yoga teacher. Something that has bugged me from the very first time I stepped onto a yoga mat.

Within the yoga community, there has been a longstanding obsession with achieving the perfect pose. Teachers would meticulously correct and manipulate their students' bodies.

Forcefully fitting their students into what they believed was the epitome of perfection, regardless of how it felt or whether it aligned with the student's unique body. Sometimes causing injury to their students.

If you’ve been to a yoga class before you may know what I’m talking about. Hands everywhere and very aggressive corrections. Quite invasive at times.

This put me off going to in-person yoga classes.

Well, this same obsession for perfection extends to the world of running.

Coaches often drill specific techniques and prescribe rigid form adjustments without considering the nuances of individual body types and mechanics.

The Pose method springs to mind. There are others but I find the Pose method particularly rigid in it’s approach.

Every one fits into its approach, you have to otherwise you’re not doing Pose.

There are some interesting points from Pose, it’s not all bad. But once people get back out into the real world and forget the details of the techniques and drills as life happens, guess what? The runners form goes wayward again.

Running is not about conforming to a predetermined mould. It's about discovering your own optimal form through a deep connection with your body.

True running form is not about replicating someone else's stride or mimicking a prescribed set of movements.

It's about developing a profound body awareness that allows you to sense your whole body in motion. It's about understanding how your bones, muscles, and nervous system work together to create your unique running experience.

When you're truly connected with your body, running becomes a dance—an effortless flow of motion that transcends the limitations of external expectations.

It's about finding your own rhythm, your own stride and embracing the joy of running in a way that feels right for you.

If it doesn’t look perfect but it feels better for you, thats good. If you can run with less effort than before and you have reduced the impact going through areas of the body that we don’t want those impacts to go through then surely thats a big win, right?

BEFORE I GET ANY FURTHER INTO the episode, I’ve got one thing to ask of you!

IF YOU’VE GOT THIS FAR IN THE PODCAST you must be enjoying the podcast, so please SHARE these with a friend. You will be helping your friend gain some valuable running tips and you will also be helping my podcast reach new listeners. I greatly appreciate your SHARES as they are the best way for the podcast to grow! I’ll keep posting free content for your ears!

PERFECT RUNNING FORM

Is there such thing as perfect running form? I’ll explain why the obsession with perfection is fundamentally flawed.

As runners, we often find ourselves bombarded with images and advice on achieving that picture-perfect form—the ideal foot strike, the precise arm swing, the impeccable posture. I’m responsible for a lot of this type of content too, I hold my hands up and accept my part. It’s how I’ve been able to connect with you.

But here's the truth: there is no one-size-fits-all formula for perfect running form.

Our bodies are marvellously diverse, with variations in bone structure, muscle composition, flexibility, and countless other factors.

This means that what works for one person may not work for another. Attempting to fit into a predetermined mould can lead to frustration, injury, and a disconnect from our innate running potential.

Let's draw upon the lessons learned from the world of yoga. Yoga is not about forcing ourselves into rigid shapes but about finding balance, alignment, and inner harmony.

This is similar to how running should be. A fluid, dynamic expression of our bodies, adapting to our unique anatomy and movement patterns. What is happening within our nervous system influences our running form.

The key to better form lies in developing a profound body awareness—a deep understanding of how our body moves, what feels natural, and how we can optimise our individual form.

This awareness allows us to tap into our body's wisdom, making subtle adjustments that optimise efficiency and reduce the risk of injury.

When we obsess over perfect running form, we often overlook the importance of listening to our bodies.

We become fixated on external cues, such as what we've seen in magazines or heard from coaches, rather than tuning in to the signals our bodies are sending us.

But our bodies have an incredible ability to communicate if we're willing to listen.

True running form is about finding a balance between effort and ease, strength and relaxation.

It's about developing a kinaesthetic intelligence—a deep sense of proprioception—that allows us to sense and respond to our body's needs in the moment. We become our own coach in real time.

Instead of rigidly adhering to a set of prescribed movements, we can explore the concept of running and listening to our body. Running this way invites us to be fully present in each stride, to feel the ground beneath our feet, to notice the subtle shifts in our muscles and joints, and to adapt our form intuitively.

Practicing body awareness during our runs opens up a world of possibilities. It allows us to recognise imbalances, areas of tension, or asymmetry that may be holding us back.

By becoming attuned to our body's feedback, we can make adjustments that support optimal alignment, efficiency, and overall well-being.

It's important to acknowledge that this process takes time, patience, and self-compassion. It's not about striving for immediate perfection, but rather embracing the journey of self-discovery and self-improvement.

That’s why claims of transforming your running form in one single session made by Pose running coaches I’ve seen on social media do nothing but make people think it’s a quick fix solution. Do this drill and follow this cue and you’ll have the perfect form!!

For me, it sums up the fast paced, impatient society we live in nowadays. Learn to listen to a different tune in a different frequency.

By releasing the pressure to conform to a predetermined ideal, we can unleash our true running potential.

SO WHAT CAN YOU DO TO IMPROVE YOUR BODY AWARENESS THAT WILL IMPROVE YOUR FORM?

Improving body awareness during running is a transformative practice that can lead to better form, not perfection!

You will increase your running efficiency and reduce your risk of injury.

Here are some practical steps to enhance your body awareness as you hit the road or trail:

1. Mindful Running: This can sometimes sound a bit wishy washy, I know. Learn to embrace the concept of mindful running, which involves being fully present and attentive to your body's sensations during each stride. Focus on your breath, how your feet land, and the alignment of your body. Cultivate a sense of curiosity about how each movement feels. Learn to decipher the subtle differences in body position and impact as you run so that you can self-coach and correct.

2. Body Scanning: During your runs, take a few moments to mentally scan your body from head to toe. Notice areas of tension, tightness, or discomfort. Gently release any unnecessary tension and adjust your form or posture accordingly. This practice promotes a deeper connection with your body. Its something that I do regularly throughout my runs to come back into a default level of awareness. It helps take my focus out of my busy brain too, which is always a good thing!

3. Do Form-Focused Run: Incorporate form-focused runs into your training routine. These can include focusing on proper alignment and efficiency. Don’t worry about speed or timings. Focus on quality over quantity, and aim to integrate these elements naturally into your runs. Build time into your routine to develop the practice of running.

4. Strength and Mobility Training: Engage in strength and mobility exercises that target muscle imbalances and enhance flexibility. A balanced and supple body is better equipped to maintain optimal running form.

5. Run Without Distractions: Minimize distractions during your runs to stay present and attuned to your body. Leave the headphones at home occasionally, allowing you to listen to your body's cues and make real-time adjustments.

6. Body Awareness Drills: Practice body awareness drills off the running track. Yoga, Pilates, and other mind-body practices like meditation can enhance proprioception and improve your ability to feel and control your body's movements.

7. Seek Guidance: Work with a running coach or seek input from experienced runners who understand the importance of individualised form. A knowledgeable coach can provide valuable feedback and guide you toward optimal alignment and movement.

8. Self-Reflection: After each run, take a few minutes to reflect on how you felt during the session. Note any areas where you felt particularly fluid or tense. This reflection can guide your future runs and help you identify patterns in your form.

Remember, developing body awareness is a gradual process. Be patient and compassionate with yourself, as it takes time to become attuned to your body's signals and make meaningful adjustments.

As you prioritise body awareness in your running journey, you'll discover a newfound sense of harmony and flow, unlocking the potential for a seamless, graceful running experience.

As we challenge the notion of perfect running form, I invite you to explore the power of body awareness in embracing your unique running style.

Let go of rigid expectations, listen to your body, and discover the joy of running authentically. By embracing the beauty of your individuality and connecting deeply with your body, you'll unlock the untapped potential within yourself as a runner.

Thank you for joining me on this episode of the Run Better with Ash podcast.

PLEASE SHARE these with a friend. You will be helping your friend gain some valuable running tips and you will also be helping my podcast reach new listeners.

Remember, the pursuit of progress and optimal form is a journey, not a destination.

Embrace your uniqueness, find your flow, and let your body guide you to new heights on your running adventures.

Until next time, keep running with heart and mind united, and I'll speak to you in the next episode! Happy running my fellow runners!