Good running form improves performance and reduces the risk of injury. It is the cornerstone of efficient running.

The main causes of disharmonious movements are small or large static imbalances, muscular imbalances, coordination problems or untrained muscles.

Most experienced runners can recognise poor running form. But for beginners it can be difficult to know.

This article guides you through the basics so you’re best equipped right from the start.

Why is good running form important?

Performance and technique go hand in hand. In running as in any other sport. Good running posture can help you improve your performance, run more comfortably, and prevent injuries. And it helps you use your energy more efficiently. The result is increased stamina and faster running times.

What is Good Running form?

There is no such thing as ‘the’ perfect running technique. And even with bad posture, many runners can run fast and without injury.

But a smooth, harmonious rhythm, economy of movement, and loose and relaxed muscles are characteristics of good running form. The key is to be able to relax the muscles that are not directly involved in the running movement.

The elements for good running form

Let’s have a closer look at the different elements:

Head

Keep your head up and look forward, not down at your feet. This helps you maintain an upright posture and also helps with balance.

Shoulders

Keep your shoulders low and relaxed. You should be able to open your chest and breathe deeply. If you feel tension, try shrugging them to make them feel nice and loose again.

Arms

Your arm swing can help you maintain balance and momentum. Keep your elbows at a 90-degree angle for maximum efficiency and hands relaxed. Swing your arms parallel to your direction of movement and close to your body. Try not to swing them from side to side or twist them. You want to direct all your kinetic energy forward.

Core

Use your core muscles to stabilise your upper body and keep it upright. You want to avoid too much lateral (side-to-side) movement.

Feet, knees, and hips

There is no one right way to place your foot. Everyone runs differently. Typically, you can distinguish between midfoot strike, heel strike and forefoot strike. Most people land on the heel, while forefoot strike is more common in sprinting. Ideally, you should land on your midfoot. This allows the arch of your foot to absorb the impact. A good foot strike can reduce the risk of injuries such as shin splints and stress fractures.

When you land, your knees and hips should be slightly flexed. Make sure your knee isn't fully extended and your foot doesn't land too far in front of it (overstriding). If the knee is fully extended, the impact won't be optimally absorbed, and the pressure will be transferred to the entire extensor chain. This can increase the risk of injury. Also, it is then difficult to maintain an upright posture.

When pushing off, use your supporting leg to push as far forward as possible. Your hip should be at maximum extension, and your knee should be almost fully extended. Together with the extended hip and ankle it forms a straight line. Your upper body should be upright and leaning forward and extending this line. The extension of the hips, knees and ankles provides the power to drive you forward.

After the push off, the supporting leg becomes the swinging leg. Ideally the lower leg should be parallel to the ground and the knee vertical to the hip joint.

How do I know if my running form is good?

It's easy to tell when someone else has good running form. When it comes to your own form, it's quite difficult to judge. So, it's worth taking a look at your style and technique to see if there are things you can improve to make it more efficient and minimise the risk of injury.

You can get help from a running coach (like me). They will observe and film your running style and give you expert advice and tips on how to improve it.

If you want to do it yourself, you can film yourself running (best on a treadmill). Film yourself from the side and from behind as you run at a steady pace on the treadmill. You can then analyse your individual 'weaknesses' and define exercises to help you improve them.

Include technique training into your training plan

If you're a beginner or have never trained with a running coach, it's worth having your technique checked and adding technique training to your plan.

Technique training can help you improve your running style. It can focus on changing partial movements such as foot strike, knee drive and arm movement. But it can also focus on more general aspects such as breathing technique, arm swing and cadence (stride length).

However, movement patterns are not easy to change. And these changes should be made on a case-by-case basis.

But an improved running technique always leads to a different, more efficient use of muscles, tendons, ligaments, and joints.

You can add technique training to your schedule without having to train for hours on end. You can easily include it in your warm-up and cool-down. Technique sessions don't need to last more than 40-60 minutes.

Benefits of technique training:

Correct your running mistakes
Acquire variable running technique for different speeds
Economise running movements and increase efficiency
Strengthen your foot muscles
Improve your flexibility
Correct your muscular imbalances

Practice makes perfect

If you’re a beginner, focusing on running form from the start can make a huge difference to your running journey. It improves performance and efficiency, but it also plays a crucial role in injury prevention.

Remember that running is a skill that improves with practice. If you pay attention to the points mentioned above, you'll be setting the stage for a fulfilling and successful running experience.

Whether you are new to running or have been running for years, paying attention to your running form is a step in the right direction.

Improve your running form: Essential tips for new runners