What is Proper Running Form? Tips for Better Technique

Proper running form is essential for injury prevention, efficient running, and overall performance. The way you run affects your entire body, from your head down to your feet. Whether you’re an experienced runner or just starting out, it’s important to understand what proper running form is and how to achieve it.

Posture

The first thing to consider when working on your running form is your posture. Keep your back straight, your shoulders relaxed, and your head up. Make sure that your ears, shoulders, hips, and ankles are all aligned.

Foot strike

Your foot strike refers to how your foot hits the ground when you run. There are three types of foot strikes: heel strike, midfoot strike, and forefoot strike. The ideal foot strike is a midfoot strike, where the ball of your foot lands on the ground first, followed by your heel.

Cadence

Cadence refers to the number of steps you take per minute. A higher cadence can improve running efficiency and reduce the risk of injury. Aim for a cadence of 170-180 steps per minute.

Arm swing

Your arm swing should be relaxed and natural. Your arms should be at a 90-degree angle and should swing back and forth in a straight line, without crossing over your body.

Breathing

Proper breathing is important for running efficiently. Breathe in through your nose and out through your mouth, taking deep breaths from your diaphragm.

Core stability

Your core muscles are essential for proper running form. A strong core will help you maintain good posture and prevent excessive movement in your hips and torso.

Hip position

Your hips should be stable and level when you run. Avoid excessive hip movement, which can lead to inefficient running and increased risk of injury.

Stride length

Your stride length should be natural and comfortable. Avoid overstriding, which can increase the impact on your joints and increase your risk of injury.

Foot lift

Your foot should lift naturally off the ground with each stride. Avoid dragging your feet or shuffling, which can lead to inefficient running and increased risk of injury.

Relaxation

Finally, it’s important to stay relaxed when you run. Avoid tension in your muscles and focus on maintaining good form and a comfortable pace.

Proper running form is a key component of successful running. By focusing on your posture, foot strike, cadence, arm swing, breathing, core stability, hip position, stride length, foot lift, and relaxation, you can improve your running efficiency, reduce your risk of injury, and achieve your running goals.