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Optimal Running Form Guide Released

Steps to Efficient Running Form Created by Jackie Pirtle-Hall

Below are important considerations in proceeding on your journey to faster, more efficient running.

  1. Do not attempt to apply run form changes without working on your postural alignment, strength, and stabilization deficits. If you need help with this call Emerge Fitness Training or a trusted coach.

  2. Practice the form changes in small prescribed doses: Aim to allow your body to adapt progressively (pre or post run striders or small segments of the run). Incessantly forcing gait changes the body reads as “unnatural” increases chances of soreness and injury. Thus, allow the tissues just enough stress/recovery to adapt safely. Remember, your body is not used to this pattern YET and this takes practice with patience: forcing the process or desiring quick fixes while running miles and miles with a different gait will result in overreaching and worse yet injury.

  3. Understanding human bodies come in a plethora of anatomical structures. You may have a unique bone structure that impedes the prescribed optimal gait pattern. Do not force a movement pattern that does not feel “right” due to your unique structure.

  4. All in all, listen to your body. Body awareness is key. Take what works for you and leave what does not. We all have different structures and systems.

  5. Finally, check out my credentials at the end of this session. Thank you and have fun! -Coach Jackie Pirtle-Hall


What is an Efficient Running Form? In simplest terms, optimal efficiency is using the least amount of energy to move your body forward. Optimal efficiency is reached by using less muscle to produce and absorb the most energy from the group. The energy the foot absorbs from the ground is FREE! But, if your trunk is a noodle, your limbs are stiff, or you are pushing off in the incorrect direction- all that FREE energy is wasted- thus making you work harder to run slower.

Ok, so I'm sold. I am a noodle with poor posture, a stiff back, and stride like I am jumping on a pogo stick. HELP ME!


Ok, we got this. Here is the short, easy answer- but as with anything, you have to understand it so you truly put in the time and focus to make these changes, only then will you be open enough to receive the gift of YOUR individual optimal running form.

  1. Range of Motion.

  2. Postural Alignment

  3. Trunk Control (Core Stabilization & Breathing Techniques)

  4. Stability

  5. Strength - (Generate from strong Glutes)

  6. Gait Form Changes using cues during striders, to segments of runs, to entire runs, to longer runs: all while listening to your body and how it is feeling and responding to the changes. Moving too quickly may result in overloading and will need a step back in load. Pay attention.

If our GOAL is to run faster using less energy, Let’s take the time to first get a full understanding of what this means and looks like. After all, absorbing the most free energy from the stance (planted foot) to push your body in an arc or forward and upward motion takes focus that most just don't want to invest- let them continue to run sloppy while working harder.




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