Form 101: Introduction
Form 101 is a five segment series explaining the fundamentals of good running form. This segment covers the importance of teaching good form and six guidelines for approaching form training.
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Form
Teach proper form to improve performance, make running easier and more comfortable, and prevent injury.
This section includes a five segment video series called Form 101, as well as a variety of Form Activities.
The Introductory Form 101 segment covers the benefits of teaching good form and guidelines for approaching form training. The next four Form 101 segments demonstrate the elements that comprise good running form.
The other Form videos are drills and activities that teach and reinforce aspects of good running form.
Form Videos
Form 101: Fundamental Athletic Skills
Runners must develop a full range of fundamental athletic skills in order to perform at their highest levels and avoid injury.
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Form 101: Running Posture
Good posture is an important element of running form that helps runners move more efficiently, avoid injury, and have a positive mental outlook.
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Form 101: Leg Movements
This segment focuses on elements of the leg movement that lengthen the running stride and increase turnover for faster running, and that promote comfortable, injury-free running.
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Form 101: Arm Movements
The arm swing is critically important for stabilizing the body when running. It is also an area where runners can often make major efficiency improvements.
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Foot Fire
A form exercise that promotes running on the balls of the feet and quick turnover
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Bang the Drums
A form exercise that teaches the fundamentals of efficient arm swing
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Bad Form / Good Form
A form exercise that teaches and reinforces efficient running technique
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Face Relaxation
A form exercise that teaches runners to relax their jaw muscles and face muscles
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Butt Kicks
A form exercise that strengthens the hamstrings and trains them to contract forcefully as the feet strike the ground
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Tight Rope Two part
A two-part form exercise that improves balance and joint stability, and develops power in the hamstrings and hip extensors
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The Uphill Challenge
A form exercise that teaches the importance of the arm swing, especially for hill-running, and promotes improvements in arm technique and arm power
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Bricks & Feathers
A form exercise that encourages runners to avoid plodding, land softly on the balls of the feet, and run with upright posture and fluid arm swing
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Cariocas
A form exercise that improves coordination and agility, as well as stretches and strengthens muscles in the hips, groin, and abdomen
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High Knees
A form exercise that develops strength and endurance of the hip flexors and quads and stretches the hip extensors
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High Skips
A form exercise that develops powerful push-offs and greater knee lift; trains the body to use the elastic energy stored in the muscles and tendons; and develops strength, power, and endurance of the quads, hamstrings, and glutes
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Technique Strides
A form exercise that reinforces strengths and eliminates weaknesses in runners' techniques
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- New York Road Runners serves nearly 600,000 runners of all ages and abilities annually through hundreds of races, community open runs, walks, training sessions, and other running-related programming, with 267,000 youth participating in free fitness programs and events nationally, including 134,000 in New York City’s five boroughs.
