What is correct running form?

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Having just started out I haven't "assessed" my running form yet, but I am at least aware that a form that reduces the likelihood of injuries is desireable.  So before I hit the tarmac I decided to a little Internet research on the subject. 


It seems there is no "correct" form per se, as each runner is an individual with different proportions, foot strikes, stride lengths etc.  The very fact that good form is such a hotly debated topic itself reveals that there is no simple answer to suit all runners. If it was straightforward there wouldn't be any need for further discussion.


There are, however, some general guidelines that I see repeated again and again, that seem worth taking on board. I've summarised these here and have provided references to my sources at the end of the article.

DO:

• Aim for a cadence of at least 170 bpm. Cadence refers to the number of times your feet strike the floor in a minute. Some state the gold standard is 180 bpm, but realistically there is no gold standard. A good cadence varies from runner to runner. Take a reading of your cadence and then improve if necessary using a metronome for guidance (obviously this is easier on a treadmill than out in the open).
• Aim for good range of motion in the lower body. Tight hip flexors can affect the trail leg (the one lingering behind as you take another step), so address muscle imbalances.
• Adopt an upright posture in head and chest. Some writers advocate a forward lean from the ankles, though the upright posture is prioritised.
• Have a relaxed upper body, including shoulders and hands.
• Keep hands at waist level.
• Keep elbows at 90 degrees and swing from the shoulders.
• Look ahead.
• Be light on your feet. Aim for short ground contact time.
• Land mid-foot rather than on the heel.
• Point toes straight ahead.
• Land foot under the hips rather than out ahead.
• Do running drills such as butt kicks, high knees, running backwards.

DON'T

• Tense the upper body.
• Heel strike.
• Run with a slow cadence.
• Overstride.
• Wear overly supportive trainers.
• Push off with toes.
• Forward lean from the waist.

So it seems there's a little more to running than just putting on your trainers and going. If I add my hypermobility and tendancy to oversupinate into the equation that leaves me with a lot to think about.

Sources:

http://running.competitor.com/2013/06/training/the-five-most-common-running-form-mistakes_48731/2
http://running.competitor.com/2014/06/training/what-good-running-form-really-is_30196
https://www.verywellfit.com/tips-for-proper-running-form-4020227
https://www.theguardian.com/lifeandstyle/the-running-blog/2014/jul/31/running-technique-why-form-matters
https://www.verywellfit.com/how-to-improve-your-stride-turnover-2911280
https://strengthrunning.com/2015/06/good-running-form/
https://www.chirunning.com/blog/entry/5-great-tips-for-healthy-feet-for-chirunners-and-chiwalkers