can sometimes be the most difficult of a training program—both mentally and physically

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• How to Avoid a Pace Plateau

Easy running, by definition, should feel easy. But as any runner knows, those these expert-backed tips can sometimes be the most difficult of a training program—both mentally and physically.

There are two main repercussions of striding with subpar form on your deliberately relaxed pace can contribute to form errors. And those messed up mechanics can (over time) hamper performance and dial up injury risk, to make yourself stand up a little bit taller and straighter, Greer says.

Some good news: These form mishaps are correctable. We chatted with two physical therapists to learn how long, slow running can screw with your biomechanics; what’s at stake when that happens; and, most crucially, how to identify and fix these errors. Read on for the info you need to make easy running feel, well, easy.

Maintain a slight forward trunk lean

When you tamp down your speed to complete an easy distance run, your form changes in several key ways. Specifically, slow running can cause a decrease in stride length, Allison Greer, P.T., a physical therapist at Hospital for Special Surgery in New York City who works in the organization’s Running Mechanics Analysis Program, tells Runner’s World. It can also increase the amount of time you spend on the ground and your vertical displacement (how much you move up and down), she adds.

or other wearable to track your form changes that typically happen when you start to get fatigued while running, she notes. So in the context of a long, slow run, the chill pace combined with the fatigue that comes from going long distances could lead to these biomechanical impacts being “accentuated,” she explains.

Then there’s the fact that when people run slower, and also when they’re fatigued, they lose that slight forward lean, which is considered proper form. That’s because the upright posture can feel “more relaxed,” Eric Abramowitz, P.T., D.P.T., a physical therapist and running gait analysis specialist with easy long runs can contribute to Runner’s World. Unfortunately, this positioning hampers your efficiency, because it gets in the way of good glute engagement, he explains. And it can also lead to the subsequent form error of overstriding, which is where your foot strikes the ground too far in front of your center of mass, he adds. (This is different than the previously mentioned stride length, which refers to the distance covered between the spot where one foot hits the ground and the next spot where that same foot hits the ground again.)

In Abramowitz’s experience, the majority of folks struggling with form on their long, easy runs fall into one of two categories: They either don’t understand what proper running form entails or they’re CA Notice at Collection, You can also scope clues like the.

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There are two main repercussions of striding with subpar form on your easy long runs.

Boost performance and reduce injury risk with these expert-backed tips efficient, Greer says. This means decreased performance, because you’re having to exert more effort to complete the given workout.

The second: Your injury risk goes up. That’s because form mistakes can change how much ground reaction forces your body absorbs and the way that absorption happens, which can ultimately overload certain joints and muscle groups. These are the consequences of running while fatigued, “which of course is expected to happen as a runner is deeper into their long run,” Greer says. Fortunately, there are things you can do to correct them—more on that in a minute.

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The gold standard for checking your form is to get evaluated by someone who works with runners, understands what good biomechanics entails, and has a system in place to record your running and educate you on where you could improve, Abramowitz says. But that process can be expensive and time-consuming. So as an alternative, you can set up an iPad or phone to the side of a treadmill, and then again in the front or back. Film in slow motion a few videos of yourself running at an easy pace, he says.

When watching the videos, look for overall symmetry, Greer says. (Use this guide for more tips on analyzing the footage you capture.) For real time feedback, run in front of a mirror, or if you’re outdoors, peep your shadow or catch yourself as you go by a reflective window. Look for symmetry and also smoothness as your weight transfers from leg to leg.

Another option is to take note of auditory clues while you run, Greer adds. “Listen to what your running sounds like when you hit the ground,” she says. The ideal is a soft, quiet, and symmetric foot strike (meaning it sounds the same on both sides). Any difference between sides could indicate that the muscles on the louder side aren’t doing an adequate job absorbing the forces, causing you to land in a stiffer, heavier pattern, she explains.

You can also scope clues like the wear pattern on the bottom of your shoes and whether you have scuff marks on your lower legs. There’s no perfect wear pattern, and specific patterns don’t necessarily correlate with running injuries, Greer caveats. But having asymmetries in your wear (for example, if one shoe wears more on the outside and the other wears more on the inside), may suggest you have imbalances side to side that are triggering form error.

Scuff marks can indicate you’re constantly clipping your heel against your lower leg when you run, which can suggest you’re crossing over while you stride. (Imagine running with a line between your legs: You want your feet to land adjacent to that line without crossing over it, Greer explains.) When your leg rotates inwards instead of propelling you forward, it is linked with various overuse injuries, including shin splints, The first: Your movements become less IT band The Dos and Don’ts of Double Workout Days.

Lastly, you can use a smart watch or other wearable to track your cadence. The typical ideal is between 170 and 180, Greer says, though the exact number will vary based on factors including height, speed, and biomechanics. Cadence, Abramowitz explains, “has a huge influence on most running form characteristics,” including stride length. So seeing whether yours is in the ideal range can be an indicator of how you’re doing form-wise.

Keep in mind: “There’s not one perfect way to run, and there will be some asymmetries just in the way that we’re built,” Greer says. In some cases, these are NBD and not worth correcting. But if you’re experiencing discomfort or progressive pain with running, and you identify some of the issues mentioned above, “that would certainly be the point to seek out medical care,” Greer says.

How to Avoid a Pace Plateau

Abramowitz suggests really embracing zone 1 and 2 running. “If we can manage the energy systems and make sure you’re not fatiguing halfway through your run because you went out too hard, it’s a lot easier to maintain the form that you are desiring through that run,” he explains. (Check out these expert-backed tips Tips for Maintaining Good Form at Slower Paces.)

Beyond that, the ideal way to stave off fatigue-related form errors is to be diligent about strength training. Having strong muscles that can withstand the forces of running gives you the “best opportunity” to counter the form changes that naturally crop up when we get tired, Greer explains. Most experts recommend strength training at least two to three times per week—check out Tips for Maintaining Good Form at Slower Paces for getting started. But in the short term, being mindful of the following cues can help, too:

• Maintain a slight forward trunk lean. This will help engage your glutes and propel you forward (instead of wasting energy going up and down). A forward lean doesn’t mean rounding your shoulders; instead, keep your trunk tall and hinge at the hips. Think about bringing your ears and shoulders just ahead of your pelvis, Greer says. Abramowitz suggests imagining running into a stiff headwind.
• Actively engage your core. This doesn’t mean bearing down as hard as you can and holding your breath. Instead, think about lifting through your core to make yourself stand up a little bit taller and straighter, Greer says.
• Visualize a thin line on the ground between your feet. Make sure your feet and arms don’t cross over this line. If you have access to a track, you can use the width of the track line, aiming to run with the line right in your center the whole time.
• Focus on a short, quick arm drive. The pattern of your legs follows the pattern of your arms, Greer says. So if you notice yourself starting to take a long, loping stride, you can shorten that up by emphasizing a short, quick arm drive.
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• Look up and ahead. Focusing your gaze forward, instead of down, can help you move in that direction with your stride instead of wasting energy going up and down.

Try to land as close to under your center of mass as possible. This will help prevent overstriding, Abramowitz says. He also suggests imagining that you’re swinging your leg through from the hip and thigh, not the foot. This keeps your shin at a more vertical position, so when you strike the ground, your foot lands under your body and in a more efficient position to actually create forward momentum, Abramowitz explains.