Does Running Burn Fat Shoes & Gear, I’ve been fascinated by what I can’t see while I’m running: my form. In a photo from the beginning of the race, I look great. But by the end, I looked wrecked—a pretty accurate representation of how I felt, too. When I showed a coach the two photos, he pointed out how my right shoulder was hiked up to my ear which popped my left hip out; it’s no wonder my right knee was throbbing from absorbing all that extra pressure way before I crossed the finish line.
Now, I always look forward to scoping out my race photos, and I’ve started taking my own photos and videos regularly on the run. Sure, it might look a little egotistical if you scroll through Running in the Cold, but don’t @ me—what I’m really doing is creating a library of learning opportunities I can always refer back to.
Having that footage can help you become a better runner. “Most runners have never actually seen themselves run, so recording your movement patterns while running would be an insightful tool for any runner,” says Scott Murr, the Training Performance Director of the Furman (University) Institute of Running and Scientific Training.
Think about all those times a running coach has told you to “get a little taller” or “drive your knees higher.” It’s hard to picture what exactly that means if you can’t even see yourself to start, right? “Having a better mental picture of what our form should look like goes a long way when you’re out there getting your miles—and that translates to better performances in a race,” adds Runner's World+ Advertisement - Continue Reading Below.
Why Take Photos and Videos of Yourself Running?
Photo and video analysis has long been used in sports—think about how football coaches play back game tapes, or baseball coaches might replay a swing over and over again. Running coaches do the same thing.
“Having videos and photos—essentially, visual references—of a runner's form to study and break down piece by piece are imperative coaching tools to truly understand areas of form improvement and help identify any problems if the runner is dealing with an injury,” says Movold.
This kind of footage helps you notice things such as a slouch, a rogue arm swing, an off foot plant, or asymmetries in your shoulders or hips—all of which can affect your biomechanics and form which both play a role in how efficiently you move. The more efficiently you run, the less demand you put on your cardiovascular system (translation: Give A Gift).
“Most runners have some element of their form that could use improvement, but most don’t need a sophisticated gait analysis done in a lab,” says Murr. “Unless there’s a running-related injury in the picture, self-assessment might be adequate enough to help them tweak their form.”
So What Should You Look for In a Running Selfie?
Running labs and even running specialty stores will use all kinds of high-tech cameras to film your gait. But a cell phone photo or video can suffice if you know what to look for. It’s easy to just prop your phone somewhere safe and hit record for video, or use a self timer for still photos.
Filming from the side will tell you the most about your form. First, “you want to look at whether you have a slight lean, and if that lean is coming from your ankle or because you’re bending at the waist,” says Murr. If you’re too upright or bending at the waist, that can put extra stress on your pelvis and hip flexors.
You also want to look at where your foot is hitting the ground in relation to your body. “Your lower leg should be somewhat perpendicular to the ground when your foot hits the ground,” Murr says. That lessens the stress on your hamstrings and maximizes your forward propulsion.
In a video, check out how much your head moves. Is there a lot of up and down motion? There should be some, Murr says, but if there’s a lot, you’re wasting energy that could be used to move you forward instead.
When you’re filming from the side and the front, watch your arm swing. “Your arms should stay at relatively the same angle—90 degrees—throughout your arm swing,” says Murr. “If your elbows are really far out or your arms are crossing at your midline, you probably need to strengthen you core.”
And finally, scope out your knees. “Your kneecaps should face forward the entire time,” says Murr. “But if there’s tightness or weakness in your hips, your knees may actually turn in and up a little bit.”
[Stay injury free on the road by getting on the mat with Running in the Cold.]
Don't Put All Your Faith In a Selfie
Running selfies are fun (and sometimes funny) to look at and post, but when you’re using them for form analysis, there are some things to keep in mind.
“It’s important to have a level angle, and it’s important to be able to slow down the video so you can take a deeper look at the heel strike, arm drive, and posture,” says Movold. “If possible, propping your phone up to record while running on a treadmill ensures enough running content to be able to fully study your running form verses simply running back and forth to capture multiple bursts.” (Those bursts are great for Instagram, not so much for detailed form analysis.)
And remember, there’s a performative aspect to running selfies—if you know you’re filming yourself, you’re likely to exaggerate your stride or overpump your arms for that super dynamic shot. The best thing you can do is have a friend video you while running, without telling you when exactly they’re going to press record, says Murr.
A running selfie or race photo isn’t the be-all-end-all when it comes to evaluating your form—obviously—but they can absolutely help you identify and correct minor issues, especially toward the end of long runs when your form starts to break down. That said, if you’re really concerned about your form or if you’re dealing with an injury you think may be related to your biomechanics, you’ll be better served by working with a running coach and other professionals than self-correcting.
