Proper running form - Part 2. Hips

Now, let's move on to the hips. Another very common, incorrect running posture that I see everywhere, and one that drives many coaches crazy, is the tendency to position the hips as if the runner is perhaps thinking about sitting down. Another way of visualizing this incorrect form is to visualize the body as something that can be "folded" in half at the hips. Think of being in a standing position and then reaching down to touch your toes. Now, in the running form example, think of perpetually being in the initial stage of performing one of these toe-touches. The rear end is sticking out a little, and the pelvis is slightly bent. This is not very good running form. You may have read elsewhere that it's a good idea to imagine that there is a string attached to your navel, pulling you along. This is the correct idea, but I like to expand on that idea a little and think of it as two strings attached to each hip, pulling you along. As you read this, stand straight and tall and thrust your pelvis outward, slowly, like a stretching motion. It is indeed a stretch, because you should feel your hip flexors being pulled tight. These muscles are your ally in running. They are the key to maintaining a tall body, completely un-bent pelvis, and ensuring you centre of gravity remains in the proper place. Further proof of this being correct running form is that you may notice as you tire, it's harder to keep the pelvis in it's forward, frontal style - the poor runner will inevitably slip into the bent crouch, pushing their rear out and losing momentum through a weakened centre of gravity. What happens next is that this runner slows down. He will also have more difficulty breathing correctly, since it's the now crunched-up lower belly (diaphragm) that needs the space to move in and out, not the chest - remember the earlier part about proper breathing. Your lower belly needs space to do this.