1. Stand Tall: Proper Posture is Key
Maintaining good posture is one of the simplest and most effective ways to improve your running form. Running with a slouched back or hunched shoulders not only looks inefficient but also prevents your body from breathing optimally and moving comfortably. Think of running as an extension of walking—you want to keep your head up, your gaze ahead, and your shoulders relaxed. Imagine a string gently pulling you up from the crown of your head, encouraging you to stand tall.
Also, avoid looking down at your feet while you run. This not only throws off your posture but can lead to unnecessary tension in your neck. Instead, keep your gaze about 10-15 feet in front of you, which will help keep your entire body aligned.
Recommended Product: Running Belt for Better Posture
A highly-rated product that helps improve posture while running is the FlipBelt Running Belt. By providing a way to carry your essentials without weight on your shoulders, it keeps your upper body free from tension, which naturally encourages better running posture.
2. Relax Your Shoulders and Arms
Tension in your shoulders and arms often translates to wasted energy. To relax your upper body, start by dropping your shoulders down and back away from your ears. Throughout your run, check in periodically to ensure that your shoulders aren’t creeping up due to stress or tension—take a deep breath, shake out your arms if needed, and return them to a natural, relaxed position.
As for your arms, they should swing easily at your sides with elbows bent at around 90 degrees. Your hands should be relaxed, almost like you’re gently holding a potato chip that you don’t want to crush. Avoid clenching your fists or crossing your arms over your body, as this can lead to inefficiency and throw your rhythm off balance.
3. Find Your Cadence
Cadence refers to how many steps you take per minute, and having an efficient cadence is key to minimizing the impact on your joints and muscles. Most experts recommend a cadence of around 170-180 steps per minute, though this varies depending on your body and stride. The idea is to avoid taking long, bounding strides that lead to a heavy foot strike and increase the risk of injury.
One effective way to practice improving your cadence is to use a metronome app on your phone or a running watch that tracks your steps per minute. Start by finding your current cadence and then gradually increase it until you find a rhythm that feels both comfortable and efficient.
Recommended Product: Running Watch
The Garmin Forerunner 245 Music is a popular choice on Amazon for tracking cadence. It’s highly rated and also has music playback capabilities, making it a perfect running companion.
4. Focus on Midfoot Striking
How your foot hits the ground can affect how efficiently you run and whether you’re susceptible to injury. Many runners tend to land on their heels, which acts like a braking force, slowing you down and putting unnecessary strain on your body. Instead, aim to land on your midfoot or even slightly toward the balls of your feet, which allows for a more fluid and less impactful stride.
You should also ensure that your foot strikes underneath your body, rather than far out in front. Overstriding often leads to heel striking, which results in greater impact and can lead to injuries like shin splints or runner’s knee. A good way to ensure proper foot strike is to keep your steps light and quick.
5. Lean Slightly Forward
Efficient running form requires a gentle forward lean from the ankles, not the waist. Leaning forward slightly while running helps you harness gravity to propel you forward, thus reducing the effort needed to move. Be careful not to bend at the waist, which can strain your lower back and hinder your ability to breathe deeply. Instead, imagine your whole body—from the ankles upward—is in a straight line with just a slight lean.
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Choosing the right pair of running shoes can make a big difference in how you strike the ground. A highly rated choice on Amazon is the Brooks Ghost 14 Running Shoes, which provide balanced cushioning that can help with a midfoot strike.
6. Engage Your Core
Your core is the powerhouse that keeps your running form efficient and strong. A strong core stabilizes your torso and keeps you from collapsing forward or excessively moving side to side as you run. To engage your core properly, think of pulling your belly button toward your spine and keeping your torso upright. This will help you maintain good posture and reduce the risk of injuries like lower back pain.
Incorporate core exercises into your regular routine, such as planks, Russian twists, or bicycle crunches. These will not only make you a more efficient runner but also improve your balance and stability.
7. Practice Efficient Breathing
Proper breathing can dramatically improve your running form. The best way to breathe while running is to take deep belly breaths, rather than shallow chest breaths. By breathing deeply into your diaphragm, you can get more oxygen to your muscles and reduce fatigue. Try to establish a rhythm with your breath that matches your stride—a common approach is to inhale for three steps and exhale for two.
If you find yourself struggling with your breath, it may mean you’re running too fast. Slow down until you can breathe comfortably, and gradually build up from there.
8. Pay Attention to Your Stride Length
A common misconception is that longer strides equal faster running. In fact, overstriding can lead to inefficiencies and increase the impact on your joints. Instead of trying to cover more distance with each step, focus on a shorter, more controlled stride that lands directly underneath your body.
When you’re running, your knees should be slightly bent as your foot makes contact with the ground, which acts as a natural shock absorber. This will help you stay light on your feet and minimize the risk of injury.
9. Don’t Forget the Importance of Arm Swing
Believe it or not, your arm swing plays a crucial role in your running form. Your arms help with balance and momentum, so an efficient arm swing will translate to an efficient stride. Keep your elbows bent at about 90 degrees, and allow your arms to swing forward and back in a smooth, relaxed motion. Avoid crossing your arms over your chest, as this can create rotational forces that throw off your balance.
If you find that your arms are tensing up, periodically shake them out or let them drop to your sides for a few seconds during your run. This helps you reset and maintain a relaxed, rhythmic arm swing.
10. Footwear Matters
The type of shoes you wear can significantly impact your running form. Shoes that are worn out or not suited to your foot type can cause imbalances, discomfort, and eventually injuries. Visit a specialty running store where experts can analyze your gait and recommend the right shoe for your foot type. Shoes designed for overpronators, neutral runners, or underpronators all have unique features that cater to different needs.
Recommended Product: Running Shoes with Gait Analysis
The ASICS Gel-Nimbus 25 is a highly rated running shoe on Amazon and is ideal for those looking for both comfort and support. Many runners have found them beneficial for maintaining proper running mechanics.
11. Strengthen Supporting Muscles
Strength training is an essential component of maintaining proper running form. Many runners focus exclusively on running and overlook the importance of building strength in key muscle groups, such as the glutes, hamstrings, and calves. Weakness in these areas can lead to imbalances, poor form, and ultimately injuries.
Exercises like lunges, squats, deadlifts, and calf raises can all help build the strength you need to keep your form solid and consistent. A well-rounded runner isn’t just aerobically fit but also muscularly strong, particularly in the muscles that support your running motion.
12. Listen to Your Body
One of the most critical aspects of running form is learning to listen to your body. If something doesn’t feel right—whether it’s knee pain, ankle discomfort, or lower back tightness—don’t ignore it. Pain is your body’s way of telling you that something is off. Address these issues early by adjusting your form, resting, or seeking help from a physiotherapist to avoid letting a small issue turn into a full-blown injury.
13. Consistent Practice Makes Perfect
Like any skill, improving your running form takes time and consistent effort. Practice drills that reinforce proper technique, such as high knees, butt kicks, and strides. Incorporating these drills into your warm-up can help ingrain the movements you need for good running form.
You can also do strides after an easy run, focusing on running at a relaxed but faster pace with perfect form. This helps build muscle memory, making it easier for you to run with proper form naturally when you’re doing longer or more intense workouts.
14. Run on Different Surfaces
Running on different types of surfaces can help improve your form and build strength. Trails, grass, track, and pavement all offer unique challenges that help work different stabilizing muscles in your body. Softer surfaces like trails can help strengthen your ankles and feet, while a smooth track helps you focus on speed and turnover.
Just be mindful to change surfaces gradually, as the shift can put new stress on your muscles and joints. When alternating surfaces, you’ll also keep your runs more interesting, which is always a good way to stay motivated.
Conclusion: Small Changes Lead to Big Improvements
Improving your running form is all about making small, consistent adjustments over time. By focusing on posture, cadence, core strength, stride length, and using the right gear, you can become a more efficient runner, reducing the risk of injury and making running feel much more effortless. Remember, there’s no one-size-fits-all approach to running—listen to your body, practice proper form, and don’t be afraid to tweak things as you go.
Take it step by step, and before you know it, you’ll be running farther, faster, and more comfortably. Keep enjoying the journey, stay injury-free, and most importantly, have fun out there!