Running Form Assessment

Why Running Form Matters

Your running form affects efficiency, performance, and injury risk. Small adjustments can make a big difference—reducing discomfort, improving endurance, and helping you run more smoothly. The Running Form Assessment tool evaluates key aspects of your technique and provides practical feedback to guide your improvements.

Why Use the Running Form Assessment Tool?

Analysing your form without expert feedback is difficult. This tool makes the process simple by giving you instant, personalised insights based on your running habits. It highlights strengths, pinpoints areas for improvement, and suggests clear next steps you can act on immediately.

The tool looks at four essential elements:

• Cadence: Steps per minute, a key marker of running efficiency.
• Foot strike: How your foot meets the ground, influencing running economy and injury risk.
• Posture: Alignment for effective breathing, energy use, and injury prevention.
• Arm swing: Crucial for balance, rhythm, and forward momentum.

How It Works

1. Enter cadence: Input your average steps per minute.
2. Describe foot strike: Choose whether you typically land on your heel, midfoot, or forefoot.
3. Check posture: Note whether you maintain an upright, slightly forward lean.
4. Evaluate arm swing: Indicate if your arms swing naturally forwards and backwards or if they cross your body.

Within seconds, you’ll receive tailored feedback with recommendations and drills to refine your form.

Practical Benefits

Using the Running Form Assessment gives you:

• Better efficiency: Save energy and maintain pace more easily.
• Lower injury risk: Identify and correct biomechanical issues before they cause problems.
• Improved performance: Apply targeted adjustments for stronger runs and faster recovery.
• Actionable advice: Get specific exercises and cues matched to your form.

Key Elements of Running Form

• Cadence: An efficient cadence often falls between 170–180 steps per minute. Too low can mean more impact; too high can feel forced.
• Foot strike:
  • Heel strike: May increase braking forces and injury risk.
  • Midfoot strike: Typically the most economical and balanced.
  • Forefoot strike: Natural for some runners, though it can load the calves and Achilles.
• Posture: Aim for tall alignment with a light forward lean to aid balance and breathing.
• Arm swing: Keep arms relaxed, driving forwards and backwards—not across your body.

Making the Most of the Tool

Check in with the Running Form Assessment regularly. Apply the feedback to your training, combine it with focused drills, and revisit as your fitness develops. Over time, you’ll run more efficiently, stay healthier, and feel more comfortable covering longer distances.

Pair this tool with our Pace to Heart Rate Zone Calculator to better understand your intensity, or explore our workouts library to practise form within structured sessions.