Running may seem simple, but it is more than putting one foot in front of the other. It’s all about the form. Proper running form not only helps you run more efficiently but also reduces your risk of injury. Here’s a guide to help runners of any level with keeping a good form, starting from your head all the way to your toes.

Head Position: Always Look Ahead

Focus Forward: Do not just look down at your feet. This is a common mistake especially when you start getting tired. Maintain your head up and focus your gaze about 5 meters ahead of you.

Doing this keeps your neck and spine aligned which helps keep your balance when running.

Another benefit is safety. You always would want to know what’s in front of you. Whether you are training on the road or running in a competition, there will always be hazards to avoid.

Relax Your Face: Try not to clench your jaw or furrow your brow; relaxed facial muscles can reduce overall tension in the body.

Shoulders: Keep Them Relaxed

Don’t Hunch: Have your shoulders at a natural level and straight with your body. Avoid tense shoulders since that can sap you of your energy and tire your body faster.

Arms Swing: Let your arms swing in rhythm with your stride. You do not have to force yourself to push your arms like Tom Cruise in Mission Impossible. Just keep your arms bent about 90 degrees and let it sway with your movements.

Arms and Hands: The Power Boosters

Swing Front to Back: Speaking of your arms, be mindful to swing them front and back. Your joints can push them everywhere, like across your body or outside. You do not want that since it hinders momentum.

Again, swing your arms naturally, in rhythm, from back to front and it will give you that extra boost forward.

Relax Your Hands: Much like the rest of your body, relax your hands. Do not make a fist. That will lead you to tensing up more. And as we already established, a tense body is never good.

Core: Engage your Abs

Maintain an Upright Posture: Engage your core to keep your upper body upright and stable. This can reduce pressure on the lower back and enhance balance.

Don’t Lean Too Far Forward: A slight forward lean is good in running, but it should be from the ankles and not your waist. Keep your body straight.

Hips: Drive from the Center

Keep Hips Level: Avoid letting your hips dip from side to side. Strong core muscles help keep your hips level, which leads to a smoother stride.

Use Hips for Propulsion: The core strength in running actually comes from your hips. Keeping them aligned can improve balance and power.

Legs: Stride Properly

Shorter Strides: Overstriding is when you put your foot so far ahead of your body. That can lead to injuries. Not to mention it drains your energy faster. Shorter strides are better, especially for beginners.

Cadence Counts: Cadence is the number of steps you take per minute. The ideal number is between 150 to 200 steps per minute, depending on your body and running level.

If you do not have a smart watch or any other gadget to monitor strides, you can manually count how many times your left foot lands on the ground in 30 seconds. You double that to get 60 seconds total. Double it again to get the cadence for both feet.

Feet and Ankles: Light and Springy

Land Softly: Aim for a mid-foot or forefoot strike to avoid the jarring impact associated with heel-striking. A bad heel strike can send shivers up your leg and into your body.

Push Off Through the Toes: Use your toes to push off and propel yourself forward. Imagine you’re lightly bouncing as you run to stay light on your feet.

Tips for Practicing Good Form

Check-In Regularly: Periodically assess your form, especially on longer runs. Remind yourself to stay relaxed and engaged. Running on a treadmill in front of a mirror can help you with this.

Strength Training: Even if running is an endurance sport, strenght training can play a big role in achieving your goal. Exercises for the core, hips, and legs improve form and power.

Video Feedback: Consider recording yourself running to observe and adjust your form, or have a coach assess it.

Conclusion

Good running form doesn’t have to be complicated, but it does require a bit of practice. By paying attention to these elements from head to toe, you can improve your running efficiency, reduce injury risk, and feel more confident with each stride. Remember, every step is an opportunity to fine-tune your form and become a stronger, more efficient runner.