The Importance of Proper Running Form for Young Athletes

Running is often an instinctive skill for young athletes, but it’s not always done correctly. Despite advancements in footwear technology, many runners still face a high rate of lower extremity injuries year after year. This may be due, in part, to improper running mechanics. As your child’s mileage increases, ensuring they maintain proper running form is crucial in preventing long-term injuries and supporting their athletic performance.

Biomechanical Video Analysis: A Tool for Injury Prevention

One of the most effective ways to assess running form is through biomechanical video analysis. Athletic trainers who are trained in biomechanics use this technique to record a runner’s gait from multiple angles. The analysis focuses on key factors, such as joint angles at the knee, hip and ankle, the location and type of foot strike, and the motion along the back and shoulders. This detailed look allows for the identification of any issues in running technique that could lead to injury over time.

Here are some essential tips to help your young athlete develop proper running form:

1. Posture
   Proper posture is critical for efficient running. Feet should point forward with soft knees, and the head should remain up. Arm positioning is important, too—keep arms relaxed at your sides, bent at a 90-degree angle. Avoid excessive trunk rotation, shoulder elevation, and forward head movement. These form mistakes can lead to increased energy expenditure and can cause discomfort or pain in the upper back and shoulders.
2. Foot Strike
   Where your child’s foot strikes the ground plays a significant role in their running mechanics. Ideally, they should land on their midfoot, with the foot striking the ground directly beneath their hips. Heel striking, where the heel hits first, is often linked to knee, hip, and back pain, as well as lower leg stress fractures. A midfoot strike, on the other hand, not only helps absorb shock more effectively but also propels the runner forward, increasing speed and reducing the risk of injury.
3. Cadence
   Cadence refers to the number of steps taken per minute. A typical ideal cadence for young runners is between 170-180 steps per minute (or 80-90 foot strikes per foot). Maintaining a quicker cadence helps promote midfoot striking and ensures a softer landing, reducing the stress on joints and muscles.
4. Forward Lean
   A slight forward lean from the ankles, not from the back, is important for optimal running form. This forward lean helps promote a more efficient stride and encourages midfoot striking. Leaning backward, on the other hand, can lead to heel striking, which slows the runner down and may cause pain in the hips, knees, and back.

Preventing Chronic Injuries

Running is a dynamic movement that involves many joints, and even small flaws in form can alter a runner’s overall gait. These minor deficiencies, over time, can increase the risk of chronic injuries. Video analysis helps athletic trainers break down each aspect of a runner’s stride to identify and correct these issues early on.

Much like teaching a young golfer the proper swing technique, young runners should be guided to develop good running form from the start. Doing so not only keeps their joints healthy, but it also improves their overall performance. By addressing these foundational running techniques, parents and coaches can help young athletes avoid injuries, build strength, and enjoy a long, successful running career.

For more information about Video Analysis, visit Biomechanical Video Analysis for Athletic Performance and Injury Prevention or email SMVideoAnalysis@NationwideChildrens.org.