How To Improve Your Running Form

Alexios Papaioannou
July 13, 2023
10:36 pm
31 minutes read
Last updated on April 26, 2025

Let’s be honest. You’ve probably heard a million conflicting things about running form. “Lean forward!” “No, stand tall!” “Land on your midfoot!” “Heel strike is fine!” “You MUST have a 180 cadence!”

It’s enough to make your head spin faster than your legs, right? You try to fix one thing, and suddenly something else feels weird, or worse, something starts to hurt. Maybe you’re stuck on a plateau, plagued by nagging injuries, or just feel like you’re fighting your own body instead of flowing with it.

Sound familiar? You’re not alone.

Here’s the crucial bit most guides miss: There is NO single “perfect” running form. We’re all built differently – unique heights, weights, limb lengths, injury histories, and strengths. What works wonders for an elite Kenyan runner might be a recipe for disaster for you.

So, instead of chasing some impossible ideal, let’s get smarter. Let’s figure out the principles of efficient, injury-resistant running and how you can apply them to your body. This is about becoming a more aware runner, not a robotic one.

Why Should You Even Care About Form? Isn’t Running Just Running?

Well, yes and no. You can just run. But if you want to run better – meaning faster with less effort, or longer without breaking down – then how you move absolutely matters. Think critically about why:

Energy Drain vs. Efficiency: Every awkward movement, every unnecessary bounce, every bit of muscle tension is wasted energy. It’s like having tiny leaks in your fuel tank. Good form plugs those leaks, meaning more of your energy goes into moving forward. Simple physics, really. Understanding how your body uses energy can be eye-opening.
Hitting the Brakes vs. Gliding: Poor mechanics, especially landing too far in front of your body (over-striding), literally act like brakes on every step. You have to constantly re-accelerate. Smoother form minimizes braking, letting momentum work for you.
Injury Roulette vs. Resilience: This is the biggie. When your form is off, certain joints and tissues take a beating they weren’t designed for, step after repetitive step. Runner’s knee, shin splints, achy hips… often, these aren’t random; they’re symptoms of underlying mechanical issues. Fixing the cause (form) is smarter than just treating the symptom (pain). Want to know what running does to your body? Understanding the impact helps motivate change.

Ignoring form is like driving a car with misaligned wheels – you can still get places, but it’s inefficient, wears things out faster, and just doesn’t feel right.

Sprinting is widely considered the greatest form of exercise on a mechanical level

Could These Common Glitches Be Sabotaging Your Run? (Time for Self-Reflection)

Let’s look at some usual suspects. Critically assess if any of these might apply to you, but remember, context matters!

The Dreaded Over-Stride: Reaching Instead of Landing

What it is: Your foot lands way out in front of your knee and hips. Often paired with a low step rate (cadence).
Why it’s often bad: Creates massive impact shock (hello, sore joints!), acts as a brake, strains hamstrings.
Critical thought: Why do people over-stride? Often it’s trying too hard to go faster by lengthening stride instead of quickening steps, or simply not thinking about where the foot should land. Is a long stride always bad? Not necessarily, if it’s happening behind you during push-off, but landing far in front is rarely efficient.

The Waist-Bender vs. The Ankle-Leaner

What it is: Slouching, or bending forward significantly at the hips/waist instead of maintaining a tall posture with a slight lean originating from the ankles.
Why it’s often bad: Restricts breathing, puts strain on the lower back, kills hip extension (your power!), throws off balance.
Critical thought: Why the lean at all? It helps engage gravity. But where you lean from dictates whether gravity helps or hinders. Bending at the waist just makes you fight gravity and your own posture. Aim for “tall and falling” from the ankles. Improving your running technique often starts here.

The Wobbly Hips: Pelvic Drop Party

What it is: One hip drops noticeably lower than the other when that foot is in the air. Imagine your belt line tilting side-to-side excessively.
Why it’s often bad: Indicates weak glute medius muscles (side butt!), putting massive strain on the IT band, knees, and lower back. It’s a major stability leak.
Critical thought: Is some hip movement normal? Yes, totally. But excessive drop is the problem. It’s often linked to muscle weakness/imbalance, which is why strength training is non-negotiable.

The Head-Forward Hunch: Text Neck on the Run

What it is: Your head juts forward, out of alignment with your spine. Gaze is often down towards your feet.
Why it’s often bad: Creates tension in the neck and shoulders, can affect balance, and pulls the rest of your posture out of whack.
Critical thought: Are you looking too close? Try looking 10-20 feet ahead. Does relaxing your shoulders help pull your head back? Often, upper body tension contributes.

Don’t panic if you see yourself here! Awareness is the first, giant step.

Building Your Best Form: Principles, Not Prescriptions

Forget rigid rules. Let’s focus on the principles of good movement that you can adapt.

Posture: Run Tall, Lean Smart

The Principle: Maintain a stable, upright core with a slight forward lean initiated from the ankles.
How: Think “run tall,” lift your chest slightly, keep your core gently engaged (not clenched). Imagine a string pulling you up from the crown of your head. The lean should feel like you’re resisting falling backward, letting gravity gently pull you forward.
Critical Angle: Don’t force a lean. If you have poor ankle mobility or weak core stability, forcing a lean might just make you bend at the waist. Address the underlying limitation first. Mobility training can be surprisingly beneficial for runners.

Cadence: Quick, Light Steps (Forget the Magic Number!)

The Principle: A quicker cadence generally reduces over-striding and decreases impact forces.
How: Focus on taking lighter, faster steps. Don’t obsess over hitting 180 steps per minute (spm) – that number came from observing elites, but it’s not a universal target. Your ideal cadence depends on your speed, height, etc. Try increasing your current cadence by 5-10% and see how it feels. Does it make landing under your body easier? Use a metronome app or cadence drills if needed.
Critical Angle: Why did 180 become dogma? It’s easy to measure and correlates with efficiency in elites. But blindly chasing it without fixing why your cadence is low (e.g., over-striding) might not help. Increasing cadence is a tool, not the ultimate goal. Learn how to increase running cadence intelligently.

Landing: Underneath is Key (Stop Worrying About Foot Strike!)

The Principle: Aim for your foot to land close to underneath your center of mass (roughly your hips).
How: Instead of thinking “heel” or “midfoot,” think “land softly and under my body.” A quicker cadence often naturally encourages this. Avoid reaching out with your foot.
Critical Angle: The heel-vs-midfoot debate is largely overblown for most recreational runners. Where you land relative to your body is far more important for impact and efficiency than which specific part of your foot hits first. If you land softly under your hips, your foot strike will likely sort itself out. Fixating on foot strike can sometimes cause more problems if it makes you adopt an unnatural gait.

Arms & Upper Body: Relaxed Power

The Principle: Relaxed arms swinging from the shoulders counterbalance the legs and can contribute to rhythm and power, without wasting energy.
How: Keep shoulders down and back (not creeping up to your ears!). Hands relaxed (no death grips). Swing arms mostly forward and back, not excessively across your body. Elbows bent around 90 degrees.
Critical Angle: Are your arms just passengers, or are they helping? A relaxed but purposeful swing helps drive the legs. Too much tension here (clenched fists, high shoulders) is pure wasted energy and can even restrict breathing.

Become Your Own Form Detective: Tools for Insight

Trying to feel your form is unreliable. Our perception often doesn’t match reality.

The Power of Video: Your Best Friend (or Brutal Honesty)

Why it’s #1: It shows you what you actually look like. Have someone film you from the side and back. Slow-motion is key!
What to look for: Where are your feet landing relative to your knees/hips? Are you bending at the waist or leaning from the ankles? Are your hips relatively level? Are your arms flailing or swinging smoothly?
Critical use: Don’t judge yourself harshly! Use it as objective data. Compare it to videos of runners with efficient form (but remember the “no perfect form” rule!).

Tech as a Clue, Not a Crutch

What it offers: Many GPS running watches track cadence, ground contact time, vertical oscillation (bounce).
Critical use: This data can provide clues but isn’t the whole picture. High vertical oscillation? Maybe you’re bouncing too much. Low cadence? Might correlate with over-striding. But don’t get obsessed with hitting specific numbers. Use the data to prompt questions about how you’re moving, then confirm with video or feel.

Professional Eyes: When to Call in the Experts

Who: Experienced running coaches or physical therapists specializing in running biomechanics.
Why: They can spot nuances you’d miss, connect your form to your specific aches/pains, and give personalized drills and strength advice. Worth considering if you’re chronically injured or serious about performance.

The final tip I want to share with you today concerns how to improve your running form. This topic has been covered extensively elsewhere on our site, so that I won’t go over all the details here. Instead, let’s take a look at some common mistakes that most beginners make when trying to improve their running form:

Keep correct Running Form to improve your running form

Common mistakes for beginners

1) Improper Posture

Many people assume that standing tall is an essential part of improved running form. But there’s no evidence supporting this claim. In reality, poor posture hurts your chances of achieving optimal speed. For example, research shows that individuals who sit upright for extended periods suffer more injuries than those who slouch. So if you’d relatively not risk injury, then try sitting down whenever possible.

2) Too Much Weight Bearing Through The Foot

If you’ve ever tried doing barefoot drills, you know exactly what I’m talking about. Barefoot training focuses heavily on shifting weight from heel strike to toe landing. By doing so, you develop much stronger ankles and feet. Unfortunately, though, many runners mistakenly believe that heavy foot contact is necessary for faster times. Lighter foot strikes produce greater acceleration due to increased ground reaction forces, generating higher energy expenditure levels.

So if you’re interested in improving your running style, then be sure to practice lightening up your steps. Try alternating between heel striking and mid/forefoot striking techniques.

Doing so should allow you to run faster without sacrificing comfort.

3) Excessive Stride Lengths

Most runners tend to stride too far forward during each step cycle. As a result, they often land on their heels, resulting in leg fatigue and pain. If you feel you are constantly fighting against gravity, you may benefit significantly by lengthening your strides. Experimenting with different lengths can provide valuable insight into whether or not you’re striding correctly. However, remember that longer strides mean slower speeds, so choose them wisely.

4) Poor Knee Flexibility

Some runners lack flexibility in their knees because they spend too much time squatting and lunging. These movements place undue stress on both the hip joints and quadriceps muscle groups. Although squats and lunges are highly beneficial exercises, they must be done carefully. Don’t perform any activity involving deep knee bends until you’ve consulted with your doctor first. Also, never use weights heavier than 10 pounds unless instructed otherwise by a qualified trainer.

5) Overuse Of Stretching Methods

Stretches aren’t bad per se, but they shouldn’t become a regular habit. Some stretching methods involve pulling excessively tight muscles, causing soreness and even injury. Others require too much effort. When choosing stretches, always focus on ones that target specific areas of weakness.

6) Lack Of Strength Training

The majority of athletes don’t have enough strength training experience under their belts. This makes it difficult for them to control their bodyweight when sprinting. Consequently, they end up using inefficient movement patterns, such as excessive arm swing. Instead, concentrate on developing strong core musculature before attempting to reach a proper running technique.

7) Bad Shoes

Shoes play a crucial role in how well we run. They need to fit correctly, providing adequate support while allowing us to move freely. Furthermore, shoes must also be comfortable. You’ll want to avoid wearing anything that causes blisters or chafed skin.

8) Not Taking Enough Rest Between Runs

When performing interval workouts, rest intervals are critical. Without sufficient recovery, our bodies will continue to tire out over time. Therefore, make sure to take at least one day off after every three-day workout regimen.

9) Failure To Warm Up Properly

Warming up before a race or other intense activity has been proven to reduce the likelihood of injury. It helps prepare our bodies for physical exertion by increasing blood flow throughout the entire system. Additionally, warming up allows us to regulate our heart rate and breathing better.

10) Neglecting Nutrition And Hydration

Although these two factors seem like simple things to overlook, they can seriously affect performance. Many endurance athletes fail to eat regularly, leading to low glycogen stores and depleted electrolytes. Meanwhile, dehydration hinders proper oxygen delivery to working muscles.

Retraining Your Brain and Body: Drills & Strength

Knowing isn’t the same as doing. You need to practice new movement patterns.

Drills: Rehearsing Good Habits

Purpose: Drills isolate specific components of good form (like knee drive or quick feet) to help your brain learn the movement. Think of them as practice swings before hitting the ball.
Examples: High Knees (knee drive), Butt Kicks (heel recovery), A-Skips (coordination, quick ground contact), Straight Leg Bounds (push-off). Check out these essential running form drills.
Critical Application: Drills help introduce the feeling, but the real magic happens when you try to integrate that feeling into your actual running, even for short segments. Don’t just go through the motions during drills.

Strength: The Unsung Hero of Good Form

Why it’s CRITICAL: Fatigue is the enemy of good form. As muscles tire, compensations creep in. Strong muscles resist fatigue longer.
Key Areas:
- Core: Planks, side planks, bird-dogs. A stable core prevents energy leaks and excessive torso rotation.
- Glutes: Bridges, squats, lunges, clamshells. Your glutes power your push-off and stabilize your pelvis. Weak glutes = wobbly hips and potential knee pain. Essential core exercises for runners often target glutes too.
- Single-Leg Stability: Step-ups, single-leg deadlifts, lunges. Running is a series of single-leg stances. Improving balance and strength on one leg is crucial. Try strength training without equipment for accessible options.
Critical Link: Don’t just do strength training; think about how it supports your running. Feel how a stronger core keeps you upright when tired. Notice how stronger glutes prevent your hips from dropping.

Making Changes Without Breaking Yourself: Patience is Key

You’ve run a certain way for years. Change won’t happen overnight, and forcing it can lead to injury.

One Thing at a Time: Seriously. Pick one element (e.g., “land softer,” “relax shoulders,” “slightly quicker steps”). Focus on just that for a few weeks.
Small Doses: Dedicate the first 5-10 minutes of easy runs to consciously thinking about your chosen form cue. Then, let it go and just run. Or sprinkle in short “form focus” intervals during your run.
Listen Aggressively: Your body will give feedback. Weird aches in new places? You might be forcing it or overdoing it. Back off, reassess. Pain is a signal, not something to push through when changing mechanics. Essential for preventing common outdoor running injuries.
Consistency > Intensity: Short, regular periods of focused practice are better than occasional heroic efforts to overhaul everything. It takes time for new patterns to become automatic. This applies even when you’re learning how to start running from scratch.

Footstrike: How To Run Faster

3 different types of footstrike - improve your running form

The correct foot strike pattern can help you improve your times significantly. Learn how to run fast by understanding these 4 different styles of footstrike.

Running is an excellent form of cardio fitness. But if you’re looking to maximize its benefits, there are some key points to consider. The most important thing to do is to learn what foot strike works best for you. There are four main types of strikes – heel striking, midfoot striking, forefoot striking, and toe striking. Each type has its pros and cons, making it essential to know which method suits you best.

Heel Striking

This is probably the most common way to land when running. Many people naturally default to this type of strike without thinking about it. While this might work fine for recreational jogging, it doesn’t offer optimal results when doing speedwork.

Why? Because heel striking places more weight on the rear portion of your feet. That means less energy goes towards propelling you forwards. Plus, your calves and Achilles tendons get overloaded quickly, putting extra strain on those structures.

So why should you change your strategy? Well, research shows that switching from heel striking to another type of strike improves your overall running efficiency. Specifically, midfoot strikers enjoy a greater running economy. This economy of motion leads to lower impact forces compared to heel strikers.

Midfoot Strike

If you prefer to stay away from heel striking altogether, try practicing midfoot striking instead. Midfoot strikers typically put all of their weight onto the ball of their foot rather than the heel. This makes them feel lighter as they propel themselves forward. However, because they don’t have much cushion between the ground and sole of their shoe, they may experience increased shock absorption during landing. As such, they tend to favor stability shoes with thicker soles.

Forefoot Strike

If you’ve always preferred to use a barefoot-style approach, then forefoot striking is perfect for you! Forefoot runners place almost all their weight directly under their toes, so they hardly ever weigh down on the heels. Since they have no padding underneath their arches, they often wear minimalist footwear explicitly designed for this purpose. These lightweight shoes provide excellent traction and flexibility but lack any arch support. For this reason, forefoot runners usually find it easier to transition into traditional running shoes once they start getting faster.

Toe Sticking

Finally, toe strikers rely entirely upon the springiness of their sneakers to absorb the force of each step. Their shoes feature little or no cushioning whatsoever. Instead, they focus solely on absorbing shocks through their soles. Some experts believe that this technique could lead to injuries due to the extreme stress on certain joints. Still, others argue that toe sticking offers superior control and balance, especially when done correctly.

The Best Foot Strikes For You

Now that we’ve covered the basics, here are three tips to consider when choosing a proper foot strike. First off, make sure you choose one that feels natural. If you’re used to using a particular style, stick with it until you become proficient at it. Second, practice-changing up your stride frequently. Doing so will allow you to adapt to various surfaces while maintaining good form. Finally, ensure that your body position remains consistent throughout your entire workout. A slight variation won’t hurt, but too much movement can cause injury.

Incorporate these 3 simple steps to master your foot strike and reap maximum rewards.

1) Start With Heels

Most beginners gravitate toward heel-striking simply because they think it’s safer. It certainly does seem like a better option since you aren’t placing excessive pressure on your ankles. Unfortunately, however, heel-strikers also suffer from several drawbacks. They require more effort to push off the floor, meaning you spend more time working against gravity. Additionally, heel-strikers take longer to recover after stopping. Lastly, they create unnecessary torque around your knees, hips, and back. All of these factors combine to reduce your total output throughout a race.

2) Switch Up Your Stride Pattern Frequently

As mentioned earlier, switching up your foot strike helps you maintain good posture and avoid muscle fatigue. The best way to do this is to alternate between two types of strikes every few minutes. This allows you to change things up without sacrificing anything else. Here are some examples:

Heel Strike → Midfoot Strike

Midfoot Strike → Heel Strike

3) Keep Things Consistent Throughout Every Workout

This last tip may sound obvious, but many people forget about it altogether. When performing multiple repetitions of an exercise, be sure to perform them consistently. Don’t vary your cadence, just the type of foot strike. Otherwise, you risk developing bad habits that might sabotage your progress later on.

Range of Motion

Range of motion refers to how far your muscles extend before contracting again. In other words, if you have a full range of motion for your hamstrings, then you should be able to straighten out your leg down to 90 degrees. However, most runners only reach 60–70 percent of their hamstring’s full potential. That means there’s still room for improvement!

To increase your range of motion, try doing the following exercises regularly:

Squats – Squatting deep enough increases hip flexion, which improves knee extension.

Lunges – Lunging forward forces your legs into a deeper squat position than normal squats would achieve.

Calf Raises – Standing calf raises work both calves equally by raising each individually.

Hamstring Curls – Hamstring curls target the posterior chain, increasing flexibility and strength.

Final Thought: Be Curious, Be Patient, Be Your Best Runner

Stop chasing the “perfect form” unicorn. Instead, become a curious student of your own movement. Use the principles – run tall, lean from the ankles, land underneath, use quick steps, keep arms relaxed – as your guideposts, not rigid laws.

Film yourself. Try some drills. Strengthen your supporting muscles. Most importantly, pay attention to how things feel. Does a small change make running feel smoother, lighter, less effortful? That’s progress!

Improving your form is a journey of small adjustments and increased awareness. Embrace the process, be patient with yourself, and focus on building a running style that’s efficient, resilient, and sustainable for you. That’s far more valuable than conforming to some arbitrary ideal.

Maybe start by calculating your TDEE (Total Daily Energy Expenditure) to better understand your energy needs as you refine your efficient running machine!

References & Highly Helpful Resources

Mayo Clinic – Running: Good for basic safety and health aspects, less so for deep biomechanics. (mayoclinic.org)
Runner’s World: Wealth of info, but critically evaluate advice – sometimes trends overrule timeless principles. Filter through the lens of “does this make sense biomechanically?” (runnersworld.com)
ACE Fitness: Generally provides solid, evidence-based advice. Good starting point for understanding exercise science principles. (acefitness.org)
NSCA: Excellent resource for the why behind strength training for performance and injury prevention. (nsca.com)
Pose Method: Presents one specific system. Understand its principles (gravity, pose, fall) but critically assess if it’s the right entire system for you versus integrating useful elements. (posemethod.com)
PubMed Central (PMC): Use for finding actual research. Keywords: “running biomechanics,” “running cadence,” “foot strike,” “running injury kinematics.” Be prepared for dense reading, but it cuts through marketing hype. (ncbi.nlm.nih.gov/pmc/) [e.g., 10, 12, 52, 72, 74, 88, 89, 97]
Physical Therapy Journals (JOSPT, etc.): Excellent for understanding injury mechanisms related to form. Often bridges research and practical application. (jospt.org)
TrainingPeaks Blog: Good insights from coaches, often practical, but remember coaches may have preferred methods. Cross-reference advice. (trainingpeaks.com/blog/)
Science of Running (Steve Magness): A fantastic resource that emphasizes critical thinking, debunks myths, and looks at the science behind performance. (scienceofrunning.com)
Reputable Local Running Coach/Physical Therapist: Best for personalized feedback. Look for someone who assesses you, doesn’t just apply a formula, and explains their reasoning. (Search locally, ask for credentials/experience).

Key Takeaways

“Perfect Form” is a Myth: Focus on finding your most efficient and injury-resistant form, not copying someone else. Think principles, not prescriptions.
Why Bother? Better form = Less wasted energy, potentially faster speeds, and WAY lower risk of annoying injuries.
Know Thyself: Video yourself! It’s the best way to see common glitches like over-striding, poor posture (waist-bending!), or wobbly hips.
Guiding Principles: Run tall, lean slightly from the ankles, land under your hips (don’t obsess over foot strike!), use quick/light steps (cadence matters, but 180 isn’t magic), relax your upper body.
Drills are Rehearsal: Use drills to practice good movement patterns, then focus on integrating them into your actual run in small doses.
Strength is Non-Negotiable: A strong core, glutes, and legs are VITAL for maintaining good form, especially when you get tired. Don’t skip it!
Patience, Grasshopper: Change takes time. Focus on ONE thing at a time, implement gradually, and listen to your body to avoid new injuries.

Improve Your Running Form

Are you Ready to Run Benefits Versus Risks of Running

If you want to improve your running form, you should improve your running posture, breathing, and foot strike. These three factors will determine whether you run injury-free or not.

This is the first part of a series on improving your running form. In this article, we will look at how to improve your stride length and cadence by using an accelerometer and some other tips for runners who want to run faster without spending hours in the gym or buying expensive equipment. We’ll also talk about what you can do if you have trouble with overuse injuries like plantar fasciitis.

Why Should You Even Care About Form? Isn’t Running Just Running?

Energy Drain vs. Efficiency: Every awkward movement, every unnecessary bounce, every bit of muscle tension is wasted energy. It’s like having tiny leaks in your fuel tank. Good form plugs those leaks, meaning more of your energy goes into moving forward. Simple physics, really. Understanding how your body uses energy can be eye-opening.
Hitting the Brakes vs. Gliding: Poor mechanics, especially landing too far in front of your body (over-striding), literally act like brakes on every step. You have to constantly re-accelerate. Smoother form minimizes braking, letting momentum work for you.
Injury Roulette vs. Resilience: This is the biggie. When your form is off, certain joints and tissues take a beating they weren’t designed for, step after repetitive step. Runner’s knee, shin splints, achy hips… often, these aren’t random; they’re symptoms of underlying mechanical issues. Fixing the cause (form) is smarter than just treating the symptom (pain). Want to know what running does to your body? Understanding the impact helps motivate change.

Ignoring form is like driving a car with misaligned wheels – you can still get places, but it’s inefficient, wears things out faster, and just doesn’t feel right.

Could These Common Glitches Be Sabotaging Your Run? (Time for Self-Reflection)

Let’s look at some usual suspects. Critically assess if any of these might apply to you, but remember, context matters!