Running form is a seriously important component of performing at your best. By running with proper technique you move in a more efficient manner, by which you use less energy each individual step.

This ultimately means that by improving your running form, you can run faster for longer and get the most out of your training.

But what are the best running techniques to improve your
running form?

Follow these 3 running techniques to stay injury free, efficient, and motivated!

Improve your foot strike

Often new, or inefficient, runners have very poor foot placement. This results in individuals who tend to ‘over-stride’. This is when the foot extends well beyond the runners base of support, which results in the heel of the front foot smashing into the ground quite heavily.

This heavy landing sends a large amount if impact force through the body, and a considerable amount of energy is wasted absorbing this shock.

This heavy landing can be avoided by focusing on foot placement.

The optimal landing position of the front foot is directly under the body, as opposed to far out in front of you. The foot should be placed down directly under the hips.

This will ensure there is minimal impact through the legs, creating a more efficient running style and reducing risk of impact related injury.

Run Tall

Running posture should be tall and straight.

Those with poor running style tend to lean heavily at the waist with their heads pointing down.

This is very inefficient as it limits the rotation of the trunk and arms that is essential for conserving momentum, and also places extra load on the hamstring muscles. Both of which result in a considerable amount of energy wasted.

You should try to imagine a string is attached to the top of your head pulling you up nice and straight.

This ensures you are up nice and tall, placing the hips in an optimal position to produce force, and allows the nice and natural rotation of the trunk and ribcage. This will create a nice, fluent running style, where momentum is conserved and then transferred to the next step, saving energy and making you a more efficient runner.

Running Rigid

Running should be a natural and fluid movement. Too often
you will see runners move with their arms and torso very stiff and immobile.
Again, this is a surefire way to waste energy, and can even result in injury.

When running, you should be relaxed and efficient. This can be facilitated by ensuring your elbows are kept at an approximate 90 degree angle.

This allows them to swing easily and loosely by your side, without causing any poor movement. The arms should be quite close to the body, which minimizes wind resistance and ensures a nice, straight running gait.

Keep your shoulders down and relaxed.

Quite often, particularly as people start to fatigue, their shoulders will slowly move up towards their ears. This creates really stiff shoulders, causing poor and limited shoulder movement, while limiting trunk rotation.

While running, regularly take note of your shoulder position, and make a conscious effort to keep them down and relaxed.


As you can see, running with proper posture is incredibly important! Not only can your form make your run times more efficient, but it can keep you injury free. Next time you go for a run try these three simple running techniques to run like a badass!

What are some running hacks you use for better technique? Let me know in the comments below!

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