How To Improve Your Running Form

One of the great things about running is that it’s accessible to most people: if you’re able, you can just go out and run. The majority of people don’t think twice about the way they’re running. But if you’re looking to improve your speed and avoid injuries, it can pay to take the time to learn about mastering the best running form. Here’s everything you need to know.

Why Proper Running Form Matters

If you look at elite runners, you’ll notice that most of them maintain an upright position or lean forward slightly with their whole body. They land on their mid- or forefoot, rather than striking the ground with their heels, and they use their arms to power them forwards. That’s because good running form is key to maintaining faster paces with less effort. When you minimize unnecessary movements like overstriding or swinging your arms from side to side across your body, more of your energy can be used to propel you forwards.

That also means that runners with efficient form can maintain their pace for longer as you’re not working against your own body. Making small tweaks to the way you run could mean that you feel less tired over long distances.

And it can also help to reduce your risk of injuries. One study looked at two common traits of poor running form. The first was running with your head tilting forward, which they found to increase injury by 50%, and the second was dropping your pelvis on the non-load-bearing side while running, which increased the risk of injury by 17 times. While these habits may be deeply ingrained in some runners, taking the time to fix them with better running form could lead to both stronger running and a stronger, healthier body.

Improving The Key Elements For a Better Running Form

So, what does proper running form look like? Everyone is different – some Olympic athletes have forms that on paper don’t look like the ideal running form, but it works for them. So not all of these tips will work for every runner, but here are the key principles to keep in mind when thinking about how to run properly:

Posture

Many of us spend long days at a desk, slumped on the sofa, or sitting behind the wheel of a car – none of which are conducive to good posture. So it’s important to be mindful of your posture and alignment when you run. Run tall with your head up, and look towards the horizon rather than down at your feet. You should be leaning forwards slightly, but rather than bending forwards at the hips, this lean should come from your ankles. 

Additionally, you should be conscious of not jutting your head forwards when you run as this can put strain on your neck and back. Instead, imagine your body as a plank, with your head in line with your shoulders and your shoulders in line with your hips.

How to improve your posture:

Imagine a helium balloon that’s gently pulling you up from the top of your head, while you lean slightly forward from your ankles. Periodically remind yourself to ‘run tall’ and check that you’re looking ahead rather than staring down at your feet. This naturally helps to maintain proper spinal alignment and prevents your head from jutting forward.

Avoid Overstriding

Some people naturally strike the ground with their heels, while others land on their mid or forefoot. Many elite runners use a mid or forefoot strike, but that doesn’t work for everyone and there’s some debate over whether it’s worthwhile trying to change your strike pattern – the current consensus leans towards sticking with what’s natural for you.

With that in mind, where your foot hits the ground is less important than ensuring you don’t overstride. Overstriding is when your foot lands too far in front of you, and it can slow you down as well as potentially putting strain on your knees, hips and lower back.

How to improve your stride:

When you’re out running, try visualizing running over hot coals, meaning you need to get your feet off the ground as quickly as possible. This mental cue naturally encourages faster, lighter steps than land underneath your mass, rather than reaching ahead of your body.

Arm Movement

Many runners cross their arms across their body as they run, which creates rotational forces that waste energy. The most efficient way of moving your arms is forward and backwards, moving naturally from the shoulder joint with your elbows bent at roughly 90 degrees. This helps to improve your balance and propel you forwards. Keep your hands relaxed and slightly cupped, avoiding the tension that comes from clenching your fists.

How to improve your arm movement:

If you tend to swing your arms across your body as you run, imagine you have a zipper that runs the length of your body. As you run, don’t let your arms cross over to the other side of the zipper. This will help you to drive your arms forwards instead, propelling you forward rather than losing energy twisting your body from side to side.

Cadence

Your cadence refers to the number of steps you take per minute – so a higher cadence means more steps per minute, and a lower cadence means fewer steps per minute. Improving your cadence can help you to run faster, as well as reducing overstriding, as it's difficult to overstride when you're taking quick, light steps.

How to improve your cadence:

Try incorporating drills into your training plan. Before or after easy runs, add in a few drills like high knees, quick feet and butt kicks, all of which can help to increase your turnover and foot speed.

You can also try working with an app or using music to maintain a faster turnover with shorter strides. Download a metronome app and set it to your target cadence, then practice running to the beat for short intervals.

Core Strength

Your core muscles provide crucial stability for maintaining proper alignment when you run. Keep your core lightly engaged throughout your run, braced enough to support good posture but not so tight that it restricts breathing. Strong glutes and hip muscles work together with your core to keep your pelvis stable and prevent the energy-wasting hip drop that many runners experience.

How to improve your core strength:

Core strengthening through planks, side planks, and dead bugs will build the stability you need to maintain good posture, even when you start to get tired on long runs. Try 15 minutes of targeted strength work three times per week and you’ll soon see a difference in your running mechanics.

Become A Stronger, More Efficient Runner

Improving your running form takes patience and attention to detail. It might be hard to fix long-held habits, but the payoff is worth it, with better running form reducing the risk of injury and helping you to run faster and for longer.

Focus on one element at a time and practice during your easy runs when you can really concentrate on your technique. With consistent work, efficient running form can become second nature, allowing you to run faster, longer and more comfortably for many years to come.