practice the form focuses during your training runs, think about your
body position and alignment and make adjustments throughout your run to
stay relaxed and move efficiently
Below is a Checklist of all the Focuses. Whenever you’re practicing a focus, Body Sense it.
As you get increasingly proficient with the focuses, you’ll be able to
sense when some part of your running form doesn’t feel quite right,
then engage the appropriate focus to correct it.
Relax, Relax, Relax.
It’s common for runners to tighten up their shoulders or other muscles
as they get tired. But all that stiffness and tension wastes energy and
makes you less efficient. When you feel your technique slipping, ask
yourself: Where am I tense, and what can I do about it?
Sense and respond with the correct adjustments,
which might be as simple as straightening your arms and shaking them
out or reminding yourself to lower your shoulders. Pre-run body looseners––such
as shaking out your arms and legs, ankle rolls and hip and pelvis
circles––to help your muscles learn to stay relaxed when you are
running and throughout the day.
Checklist : Focus on upper body.
Swing your elbows to the rear, keeping them bent at constant right angle.