Running is one of the most accessible and effective forms of exercise. However, without the correct running form, you might not be getting the most out of your workouts, and you could even risk injury. This guide walks you through the essentials of proper running form to help you run efficiently, avoid unnecessary strain, and improve your performance.
Why Proper Running Form Matters
Adopting correct running form is crucial for several reasons. Firstly, it improves running efficiency, helping you conserve energy and how to run faster with less effort. Secondly, good form reduces the risk of injury by promoting better biomechanics and reducing stress on your muscles and joints. Finally, a proper running posture boosts performance and can make running feel more natural and less exhausting.
Importantly, running form isn’t about perfection. Instead, it’s about focusing on a few simple cues that will help you run more smoothly and comfortably without overthinking each movement. Adding targeted workouts—such as an interval training running program—can further enhance your efficiency as your running form improves.
Visualizing Ideal Running Posture
A key component of what is the correct way to run is proper body alignment. To visualize the ideal posture, think of your body as a straight line from your head to your feet. You should:
Maintaining this stack from head to toe promotes good posture, reducing tension and improving your overall running efficiency.
How to Improve Your Running Posture
Improving your running posture can boost your efficiency, reduce fatigue, and help prevent injuries. Use the following tips as a simple, step-by-step guide to build better habits every time you run.
Keep Your Head Up and Run Tall
Your head should be aligned with your spine and facing forward, not tilted downward. This helps keep your body in a straight line and prevents unnecessary tension in your neck and shoulders. By running tall, you also ensure that your lungs are open, which supports better breathing and encourages best running posture habits.
Lean Forward from the Ankles (Not the Waist)
A slight forward lean from the ankles (not the waist) is ideal. This helps engage your core and propels you forward, giving you a more natural running motion. Leaning from the waist can lead to slouching, which hinders your posture and breathing.
Relax Your Shoulders and Open Your Chest
Many runners tense up their shoulders, which can restrict airflow and cause discomfort. Keep your shoulders relaxed and avoid hunching over. Opening your chest allows you to take deeper breaths, which is crucial for sustaining energy during longer runs.
How to Use Your Arms for Better Balance and Speed
Your arm movement plays a significant role in running balance and speed. Here’s how to use them effectively:
Bend Your Elbows at 90 Degrees
Keeping your elbows bent at roughly a 90-degree angle helps you maintain efficient arm swing and ensures proper posture. If your elbows are too straight or too bent, it can throw off your balance.
Swing Arms Forward and Back, Not Across Your Body
Your arms should swing naturally forward and backward, not side to side. When arms cross the body, it can disrupt your rhythm and slow you down. Focus on keeping your arms moving in line with your torso to maintain a smooth and efficient stride.
Keep Hands Loose to Avoid Tension
Tight fists lead to tension in your arms and shoulders, which wastes energy. Relax your hands, keeping them soft but purposeful, as if you were gently holding a small bird. This helps reduce unnecessary muscle tension and promotes fluid arm movements.
Finding the Right Stride and Foot Strike
The way you land your feet and how long your strides are are critical to your running form.
Stop Overstriding and Land Under Your Center of Gravity
Overstriding, or landing with your foot too far ahead of your body, can cause unnecessary braking and increase the risk of injury. Instead, aim to land with your foot under your center of gravity, which promotes a more natural running motion.
Aim for a Mid-Foot Strike for Efficiency
A mid-foot strike—where the middle of your foot lands first—is the most efficient and natural way to run. It helps absorb shock, reduce the impact on your joints, and maintain a fluid stride.
Use a Quicker Cadence to Smooth Out Form
A quick cadence, or the number of steps you take per minute, helps maintain good form and prevents overstriding. A cadence of around 170-180 steps per minute is ideal for most runners. To achieve this, you can focus on taking smaller, quicker steps rather than stretching your stride too far.
Engage Your Core and Breathe More Effectively
A strong core and effective breathing techniques support better running form and performance.
How a Strong Core Supports Better Form
Your core stabilizes your body and reduces energy leaks, promoting more efficient movement as part of maintaining the correct running form. Engaging your core helps reduce energy leaks, allowing you to run more efficiently and maintain form over long distances.
Diaphragmatic Breathing Cues
Breathing deeply from your diaphragm (instead of shallow chest breathing) provides more oxygen to your muscles, helping you run longer and faster. Practice diaphragmatic breathing by inhaling deeply through your nose, allowing your stomach to expand, then exhaling through your mouth.
Matching Breathing Patterns to Pace
As your running pace increases, your breathing rate should also adjust. In general, aim for a breathing pattern that matches your effort. For example, when running at a steady pace, you might follow a 2:2 breathing rhythm (inhale for two steps, exhale for two steps). At higher intensities, you may shift to a 1:1 pattern (inhale for one step, exhale for one step).
Common Running Form Mistakes and Easy Fixes
Even seasoned runners can fall into form traps. Here are some common mistakes and how to fix them:
Slouching or Looking Down
Slouching or looking down at the ground can strain your back and neck. To fix this, focus on running tall with your gaze looking straight ahead, keeping your posture upright.
Heel Striking Because of Overstriding
Heel striking often happens when runners overstride. To avoid this, focus on keeping your foot landing underneath your body. A mid-foot strike is ideal for reducing impact and promoting a smoother stride.
Crossing Arms Over Your Chest
When your arms cross your chest, it wastes energy and can disrupt your running rhythm. Keep your arms swinging naturally in front of your torso, avoiding any sideways movement.
Long, Loping Strides Instead of Quick Turnover
Long strides can feel comfortable, but they often lead to overstriding and inefficient running. Focus on quick, light steps with a higher cadence for better performance and reduced injury risk.
Conclusion
Improving your running form is about consistency and applying a few simple cues rather than making drastic changes. By focusing on maintaining a good posture, using your arms and legs efficiently, engaging your core, and breathing effectively, you can run faster, longer, and with less risk of injury. Developing proper running form takes time, so remember to be patient with your form improvements and make small adjustments over time.
As you practice these principles, you’ll naturally find yourself running more efficiently and feeling better with each step. If you’re looking to push your performance further, consider integrating interval training for speed or exploring specific training programs like interval training running program to maximize your efforts.
