August 2, 2014

The Necessity of Proper Running Technique

By: Geoff Rubin, Fitness Propelled, CPT/CIFT/TRX II

Have you ever found yourself on the treadmill wondering to yourself, is my running form correct? You look to your right and one person has enormous stride length and a slight lean forward and seems to bounce off the treadmill with every step. On the left, you see someone else with arms bent at ninety degrees a loose grip, square shoulders and shorter strides. Then it all comes back to you, how am I supposed to hold myself while running?

With the popularity of multiple disciplinary movements like Minimalism, ChiRunning and the Pose Method of Running, I can only imagine how difficult it must be for the average to figure out what they should be doing. So, as to offer a helping hand let’s take a quick look into these three disciplines of running form as to provide you with an introduction to what might work for you.

Principles of ChiRunning include:

  • Relaxation
  • Correct alignment and posture
  • Landing with a mid-foot strike
  • Using a “gravity-assisted” forward lean
  • Engaging core strength for propulsion
  • Connecting the mind and body to prevent injury

Derived from tai-chi and put into plan by Danny Dreyer, ChiRunning focuses on posture, leg swing, the position of the pelvis and a forward lean.

What is Minimalism Running?

According to an article appearing in the April 2010 issue of “Running Times,” minimalist/minimalism runners believe you should be running without shoes or minimalist shoes that feature a minimal heel rise and a very thin sole.


  • Improve your stride
  • Encourages awareness of the motion of your feet
  • Increases efficiency by placing less weight on your feet


  • Possibility of injury from sharp surfaces
  • Stress on muscles and tendons that haven’t been conditioned for this style of running
  • Potential stress fractures, tendonitis, bruises and lacerations

 Understanding the Pose Method of Running:


1. S-like body position with slightly bent knees
2. Forward lean from the ankles to employ gravity and work with it not against it
3. Pulling or lifting feet up under the hip not behind the buttocks
4. Ball of foot landing under your body (your GCM – general center of mass)

Pose Method of Running emphasizes efficient, injury-free running taught through poses. Use the Pose Method® of Running technique to prevent injuries and to dramatically improve your running performance.

What can it do for you?

  • Reduce impact on knees by 50% (Scientifically proven)
  • Dramatically improve training and racing performance
  • Give you a competitive edge
  • Help prevent injuries
  • Help you lose orthotics for good

It is my hope in the brief introduction to these three running forms that you are better informed on what aspects you can take from one or all three styles and incorporate them into your improved running form.

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– Proper running form – Jennifer Van Allen

– The Perfect Form – Jane Unger Hahn


– – Dr.Nicholas Romanov


About Geoff Rubin