How to Perfect Your Running Form

Running is a popular form of exercise that offers numerous health benefits. Whether you are a beginner or an experienced runner, paying attention to your running form is crucial. Proper running form not only helps enhance your performance but also reduces the risk of injuries. In this article, we will explore various tips and techniques to perfect your running form, allowing you to run faster, more efficiently, and with reduced stress on your body.

woman running on treadmill

1. The Importance of Proper Running Form

Maintaining proper running form is essential for several reasons. Firstly, it helps optimize your running economy, allowing you to use less energy while covering longer distances. Secondly, it reduces the risk of injuries by minimizing the impact on your joints and muscles. Lastly, proper running form enhances your overall running experience, making your runs more enjoyable and comfortable.

2. Look Ahead

One crucial aspect of proper running form is to keep your eyes focused on the ground about 10 to 20 feet ahead of you. Avoid staring at your feet, as this can disrupt your balance and lead to falls. By looking ahead, you can anticipate any obstacles or changes in terrain, ensuring a safer and more efficient run.

3. Maintain Good Posture

Maintaining good posture is key to proper running form. Keep your head up, your back straight, and your shoulders level. Avoid leaning forward or backward, as this can put unnecessary strain on your body.

To check your posture while running, imagine yourself as a puppet on a string, with your entire body held long and straight. Ensure that your ears are right over the middle of your shoulders to avoid leaning forward with your head.

4. Relax Your Hands and Arms

As you run, aim to keep your hands and arms as relaxed as possible. Avoid clenching your fists, as this can lead to tension and tightness in your shoulders and neck. Instead, imagine holding an egg in each hand that you don’t want to break, maintaining a relaxed fist.

Your arms should be bent at a 90-degree angle, with your hands at waist level, lightly brushing your hips. Avoid swinging your arms across your chest, as this can disrupt your balance and breathing efficiency.

5. Engage Your Core

Engaging your core muscles while running helps stabilize your body and maintain proper alignment. Focus on drawing your navel towards your spine and maintaining a strong, yet relaxed, core throughout your run. This will help improve your overall running form and prevent unnecessary strain on your lower back.

6. Relax Your Shoulders

Tension in the shoulders can hinder your running form and lead to discomfort. Ensure that your shoulders are relaxed and square, facing forward. Avoid hunching your shoulders or rounding them too far forward, as this can restrict your breathing.

If you find yourself shrugging your shoulders close to your ears, squeeze your shoulder blades together as if closing elevator doors. This will help relax your shoulders and promote a more efficient running posture.

7. Strive for Efficient Arm Swing

Your arm swing plays a crucial role in maintaining proper running form. Aim for a relaxed yet purposeful arm swing that moves back and forth from the shoulder joint, not the elbow joint. Imagine your arms as pendulums, swinging in sync with your stride.

Keep your arms at your sides, parallel to each other, and avoid crossing them over your chest. This helps maintain proper balance and prevents unnecessary twisting or excessive side-to-side movements.

8. Focus on Stride and Cadence

Stride length and cadence are important factors in running form. Strive for a stride that is low to the ground and focuses on quick turnover. Avoid bouncing or excessive vertical oscillation, as this wastes energy and can lead to fatigue.

Some experts suggest aiming for a cadence of 90, with your left foot contacting the ground 90 times per minute. Shortening your stride and increasing your cadence can help improve running efficiency and reduce the risk of injuries.

9. Foot Strike and Landing

The way your foot strikes the ground during running can significantly impact your form and injury risk. Aim for a midfoot or forefoot strike, where your foot lands directly under your hip as you drive your body forward. This promotes a more efficient transfer of energy and reduces stress on your joints.

Avoid landing on your heel, as this may cause your leg to slow down your stride and put excessive strain on your knees. By focusing on a proper foot strike, you can improve your running economy and reduce the risk of common running-related injuries.

10. Gradual Progression and Listen to Your Body

When working on perfecting your running form, it’s important to remember that changes take time. Start by implementing small adjustments and gradually progress as your body adapts. Listen to your body and be mindful of any pain or discomfort. If you experience persistent or severe pain, it’s essential to seek advice from a medical professional.

In addition to focusing on your form, make sure to incorporate strength and flexibility exercises into your training routine. Strengthening your core, hips, and leg muscles can provide additional support and stability, further enhancing your running form.


Perfecting your running form is a continuous process that requires attention and practice. By following these tips and techniques, you can improve your running economy, reduce the risk of injuries, and enhance your overall running experience. Remember to start gradually, listen to your body, and stay consistent with your training. With time and effort, you can achieve optimal running form and unlock your full running potential.