Unlock Your Best Performance with Relaxed Running
Running efficiently isn’t just about speed and endurance; it’s also about maintaining a relaxed form. Top runners like Cole Hocker, Nikki Hiltz, and Sarah Vaughn make running look effortless with fluid strides, loose shoulders, and smooth movements. This technique, known as running relaxed, can significantly boost your performance while reducing fatigue and injury risk.
Whether you’re logging miles on an easy run or racing at top speed, learning to stay relaxed can enhance your endurance and efficiency. Let’s explore why relaxed running is crucial and how you can incorporate it into your routine.
Why Running Relaxed Matters
According to Heather Milton, M.S., exercise physiologist at NYU Langone Health’s Sports Performance Center, running with unnecessary tension wastes energy, causing fatigue and slower times. For instance, tensing your face or hunching your shoulders demands extra effort without any performance benefit. Additionally, running too upright without a slight forward lean can reduce glute activation and increase knee strain, potentially leading to pain or injury.
Form Tips for Running Relaxed
1. Keep Your Upper Body Loose
- Relax your jaw, face, and hands.
- Keep your arms low and let them swing naturally across your shorts instead of tensing them up high.
- Avoid clenching your fists—keep them lightly closed or relaxed.
2. Lean Forward Slightly
- Your body should form a diagonal line from your ankles to your shoulders.
- This forward lean allows better lower-leg activation, hip extension, and push-off power.
3. Engage Your Core
- A stable core provides better control and power during runs.
- Strengthening your core helps maintain proper posture and reduce strain on other muscles.
4. Focus on Your Foot Strike
- Aim to swipe the ground behind you as you run rather than landing heavily on your feet.
- A light, springy stride improves efficiency and reduces impact.
8 Proven Strategies to Stay Relaxed While Running
Beyond form adjustments, incorporating specific techniques into your training can help you maintain a relaxed posture and enhance performance.
1. Improve Mobility
Limited range of motion can create stiffness and inefficiency. Strengthen mobility with dynamic exercises like:
- Standing cat-cow stretches
- Side bends
- Rib cage and pelvic rotations
Additionally, exercises like high knees, butt kicks, skipping, and backward running enhance hip and ankle flexibility for better running mechanics.
2. Address Pain Points
Discomfort and muscle imbalances can contribute to tension while running. Strength training can help prevent common running injuries like:
- Shin splints (strengthen feet, calves, and hips)
- Runner’s knee (focus on hip and quad strength)
3. Incorporate Strides
Strides—short, controlled bursts at various paces—help you practice running relaxed at faster speeds. Begin with four 20-second strides per session and gradually increase reps.
4. Perform a Dynamic Warm-Up
A proper warm-up prepares your muscles and prevents excessive tension. A good routine includes:
- Jogging
- Dynamic stretching (quad stretches, lunges, knee hugs)
- Strides to ease into your pace
5. Do a Self-Scan Before Running
Check where you tend to hold tension—jaw, shoulders, arms—and consciously release it before and during your run.
6. Focus on Deep Breathing
Deep breathing helps manage stress and promotes relaxation. Try a 3-second inhale followed by a 6-second exhale before your run to reduce pre-run tension.
7. Trust Your Training
Nervous energy can create unnecessary stiffness, especially on race day. Remind yourself of your training progress, use positive self-talk, and check your pace to prevent overexertion early on.
8. Push When It Counts
During the final stretch of a race, a bit of tension may be necessary. However, even when sprinting to the finish line, maintain a loose upper body and fluid form to maximize speed.
Mastering relaxed running isn’t just for elite athletes—it’s a strategy every runner can benefit from. By improving your form, mobility, and mindset, you’ll conserve energy, prevent injuries, and enhance your overall running experience. Start small by implementing a few of these techniques and build from there. With time, you’ll find yourself running faster and feeling better with every stride!
