Whether you’re a beginner or you’ve been running for a while, you’ve probably wondered how to improve your running technique. Well, you’re in the right place.
Here’s the truth: running is one of the most natural things we do as humans.
According to evolutionary thinking (and running gurus like Chris McDougall), our bodies were built for running, especially over long distances. That’s how our ancestors survived back in the day—running was a matter of life or death.
But here’s the catch: good running form doesn’t come naturally to everyone.
Training with poor form is a common pitfall I’ve seen it in many runners, from beginners to the experienced. It’s a tough topic, often filled with conflicting advice, but addressing your form can lead to breakthroughs in how you feel and perform
So, today, I’m here to break it down for you. By the end of this post, you’ll understand what good running form looks like, why it’s important, and how to improve yours.
What is Running Form?
Running form, also known as running mechanics or technique, refers to how your body moves while running. It includes everything from posture and foot strike to arm position and cadence. Each of these elements impacts how comfortable and efficient your run is—and, ultimately, how well you perform.
I’ll be honest—I didn’t pay much attention to my form when I started running. I just figured that running was natural, and I’d been doing it since I was a kid, right? But after a few months of consistent running, I started feeling little aches and pains, especially in my knees and lower back.
I couldn’t figure out what I was doing wrong. It wasn’t until a friend pointed out that my posture looked off while running that I realized the problem might be my form. I started paying attention to how I was moving, and after making a few adjustments, those nagging pains started to disappear. It was a game-changer for me.
How to Improve Running Form
While it might seem like just another thing to worry about, I assure you that understanding and improving your running form is well worth your time. It’s about more than just avoiding injury; it’s about enhancing every run and feeling great while doing it
Let me share with you some my favorite tips.
Posture: Stand Tall, Lean Slightly Forward
Good posture is everything in running. I used to slouch when I ran, and it caused all sorts of issues—back pain, sore shoulders, you name it.
One simple adjustment that made a huge difference was improving my posture. I started imagining a string pulling me up from the top of my head during runs, which helped me keep my spine straight and avoid slouching.
I felt better physically, and my runs became more enjoyable. I wasn’t wasting energy on poor form and could focus on hitting my stride.
Here’s how to improve your posture:
- Keep your spine straight and shoulders relaxed.
- Lean slightly forward from your ankles, not your waist.
- Engage your core—it’s the foundation of good running form.
- Imagine a string pulling you upward from the top of your head. This keeps you tall and aligned.
Arm Position: Swing with Purpose
Your arms play a bigger role in running than you might think. They help balance your body and add rhythm to your stride. I used to run with my arms crossing over my chest, which I didn’t realize was throwing off my balance. A coach pointed it out during a workshop, and correcting it has helped me conserve energy and avoid side stitches.
Here’s how to improve arm position while running:
- Keep your arms at your sides. Make sure your arms and legs are swinging in rhythm with each other.
- Keep your elbows bent at approximately 90 degrees and somewhat pointed away from the torso.
- Move your arms in conjunction with your legs.
- Swing your arms forward and back, not across your body. This also allows your shoulders and neck to relax.
- Relax your hands—imagine holding a delicate egg in each hand you don’t want to crush.
Your Head While Running
To ensure proper head position so you can run properly, do the following:
- Keep your head high and centered between the shoulders.
- Gaze directly roughly 10 to 15 feet ahead of you.
- Never look at your feet, as doing so leads to slouching, which is bad form at its worst.
- Don’t tilt your chin up or down—that usually occurs when you get tired.
This should help put your neck in proper alignment with your spine, which may improve your overall running economy.
Your Hands While Running
Your hands regulate tension in your upper body.
Tightness can create tension in the back and shoulders.
Here’s what to do with your hands when pounding the pavement:
- Keep your hands in an unclenched fist, with the fingers and thumbs lightly touching, hand cupped as though you are holding a delicate butterfly or an egg that you don’t want to crush or break.
- Do not let your hands cross the centerline of your body. The forearms should swing slightly across the body. But the hands should never cross this centerline.
- Swing your arms to the rear, not the front. Imagine trying to elbow someone behind you instead of punching someone in front of you.
Practice a Forward Lean
One technique that helped me improve my form is leaning into gravity. A slight lean from your ankles helps engage gravity, making it easier to propel yourself forward without overexerting your muscles. Think of it like downhill skiing—you want to lean forward just enough to let gravity do some of the work.
First time I heard about this concept was from the Chi Running method and thinking it sounded strange.
But I was curious, so I tried it during one of my tempo runs.
I started with a slight forward tilt, focusing on leaning from my ankles instead of my waist. At first, it felt awkward, but after a few minutes, I noticed I was moving faster without feeling like I was working harder.
I know this is nothing but anecdotal evidence, but I’d urge you to try it for yourself and see.
Relax and Stay Loose
Tension wastes energy. When you’re running, the more relaxed you are, the more efficient your run will be. Here are a few ways to stay loose:
- Know your tension spots, and do your best to consciously release tension whenever and wherever it’s creeping up. The hands, shoulders, and jaw are the most common tension spots.
- Keep your shoulders back and loose. If you feel tightness in this area, just drop your arms, open your hands, and shake them out for a moment.
- Unclench your jaw. Let it slacken, and your eyes droop and soften. Your facial muscles greatly impact the degree of tension in your entire body.
- Unclasp your fists. Imagine holding a delicate egg in each hand you don’t want to crush. Tension here can set the stage for tension and improper form.
- Breathe deep. Instead of relying on your chest, engage your diaphragm—your belly—to draw in deeper and more powerful inhales and exhales.
Cadence: Find Your Rhythm
Cadence, or how many steps you take per minute, is crucial to running efficiently. A higher cadence means less stress on your joints and a smoother stride. Ideally, aim for around 170-180 steps per minute.
To determine your cadence, count how many times one foot hits the ground in 30 seconds, then multiply by two. If your cadence is low, increase it gradually—about 5% every few weeks—until you reach your goal.
Keep in mind that your cadence varies according to your running intensity.
For instance, your speedwork or racing cadence will be much faster than your typical training cadence. Therfore, you should aim to settle on your number for both types of runs.
I felt awkward the first time time I tried to speed up my cadence. But after a few weeks, it started to feel natural, and my legs felt less tired after long runs.
Foot Strike: Midfoot is Your Friend
There’s a lot of debate about the ideal foot strike—should you land on your heel, midfoot, or forefoot?
As far as I can tell, it all depends on what feels natural to you, but most experts agree that a midfoot strike might be the most efficient.
And I cannot agree more.
When I shifted to a midfoot strike, I felt like I was gliding rather than stomping the pavement. Plus, it helped reduce the stress on my knees and ankles.
I believe that landing this way puts the least stress on the knees and ankle while helping you generate a stronger push-off.
Here is how: while running, do your best to land on your midfoot (or on the area between your heel and midfoot, then quickly roll forward onto the toes, popping off the ground and engaging your glutes on each step.
Just land as softly as possible—just like a ninja.
AQ Section: Common Questions About Running Form
I know that you have more than one pressing question about running form. Let me address some of the most common concerns.
How can I tell if my running form is correct?
One of the best ways to assess your running form is to have someone experienced observe you while you run. You can also record yourself running and review the footage to check for common indicators of good form, such as maintaining an upright posture, having a midfoot strike, and a relaxed arm movement. Additionally, consider using a running coach or joining a running group for feedback.
What are the most common mistakes runners make?
Some common mistakes include overstriding (landing with your foot too far in front of your body), poor posture (slouching or leaning too far forward), and not using your arms effectively (keeping them stiff or crossing them over your body). Many runners also fail to engage their core, which is crucial for stability. Awareness of these issues is the first step in correcting them!
Can I improve my form without professional help?
Absolutely! While professional coaching can provide personalized feedback, many resources are available to help you improve your running form independently. You can find instructional videos, articles, and books focused on running technique. Additionally, practicing specific drills, such as form running or cadence exercises, can enhance your technique over time. Just remember to be patient with yourself and stay consistent!
Does my running form change when I get tired?
Yes, fatigue can lead to changes in your running form, such as slumping your shoulders, lengthening your stride, or losing core engagement. It’s important to practice maintaining good form even as you fatigue. Incorporating form drills into your training can help reinforce proper technique under tired conditions.
Are there specific exercises I can do to improve my running form?
Absolutely! Some effective exercises include strength training for your core and leg muscles, mobility exercises to enhance flexibility, and drills like high knees, butt kicks, and strides to improve your form. Incorporating these into your routine can help reinforce good mechanics.
How Often Should You Work on Your Form?
Improving your form is something you can do gradually. You don’t need to overhaul everything all at once. Trying to change too much too quickly can lead to injury. Instead, focus on one aspect of your form at a time. For example, work on your posture one week and your cadence the next.
A good rule of thumb is to check in on your form during every run. It doesn’t have to take long—just a quick mental checklist every few miles will do the trick.
When I coach new runners, I always stress the importance of patience with form adjustments. I share how I tackled one element at a time—starting with posture, then gradually moving to arm swing and foot strike. It’s about small changes leading to big improvements
Can You Practice Running Form on a Treadmill?
Absolutely! The treadmill is a great place to focus on your form because you can control your pace and environment. I used the treadmill while working on my posture and cadence, which helped me stay consistent without worrying about uneven terrain or traffic.
What equipment do I need to check my form?
You don’t need fancy equipment! A smartphone or a simple video camera is sufficient for recording your runs. You can also use a mirror while performing running drills at home to visually check your form. Some fitness trackers also offer running form metrics, which can be helpful for feedback.
Conclusion: Build Your Form Over Time
Building proper running form takes time, but it’s worth the effort. Start with the basics—stand tall, lean slightly forward, relax your arms, and increase your cadence. Once you’ve got those down, you’ll notice that running feels easier and will likely experience fewer injuries.
And remember, don’t rush it. In my experience, trying to change everything at once is a recipe for disaster. Take it one step at a time, and listen to your body. Before you know it, you’ll be running in perfect form.
Thanks for reading! Now, go out there and run strong!