How to Perfect Your Running Form

By Kat Eftink

Running is a weight-bearing exercise. You push and carry your body each step, and like any other weight-bearing workout, proper form is essential to maximize benefits and prevent injury.

Whether you’re running to stay fit, train for a race, or simply enjoy the process, it can be tough to perfect your form without guidance. That’s why we’ve put together this head-to-toe guide to help you run your best. 

First, let’s go through some of the benefits of running. Running can:

• • strengthen your bones because it’s a weight-bearing exercise 
  • improve your heart and lung health
  • strengthen your muscles
  • help you maintain a healthy weight 
  • better your memory and mood

Now, to fully understand the importance of a proper form, you must understand the risks. Running without proper form can cause:  

• • excessive pressure or strain on joints 
  • unequal strength or flexibility between opposing muscle groups
  • increased fatigue 
  • shin splints which is sharp pain along the shinbone 
  • plantar fasciitis which causes heel pain and stiffness

Don’t let the risks scare you away from running. It is the best cardio exercise you can do. Let’s dive into perfecting your form, so you can begin experiencing the benefits of running in no time!

Your Head

Keep your head up and focus on the horizon while running. Align your ears with your shoulders to minimize strain on your neck. Telling yourself to, “stand tall,” is an easy way to fix your posture without overthinking it. 

Your Shoulders 

Keep your shoulders relaxed, down, and pulled back. Hunching forward can restrict lung expansion and limit oxygen intake. If you notice your shoulders creeping up as you run, shake out your arms or gently roll your shoulders to relieve tension and prevent fatigue.

Your Arms

Proper arm movement improves both speed and endurance. Keep your arms at a 90° angle and pump them straight forward and back without crossing them in front of your body. Imagine reaching your thumbs toward the sky or visualize an invisible line in front of you that your hands shouldn’t cross.

Your Torso

Keep your torso upright while running. Avoid slouching or leaning too far back, as this can throw off your balance and strain your back. Engage your core muscles to stabilize your body and reduce unnecessary movement. 

Your Hips

Your hips should lead your run while remaining level and steady, acting as the power source for your stride. Avoid excessive swaying, which can waste energy and lead to muscle imbalances. A stable hip position ensures better alignment and reduces strain on your lower body.

Your Legs

Focus on landing your legs at a 90° angle to maximize efficiency and reduce impact. This allows your ankle, knee, and hip joints to work together to absorb shock and generate energy for your next stride. Maintaining this alignment helps create a smooth, powerful motion while minimizing strain on your joints.

Your Knees

Your knees should bend naturally with each step, absorbing shock and propelling you forward. Avoid locking your knees, which can cause joint stress and reduce efficiency. Keep your movements fluid and aligned, with your knees tracking straight ahead to minimize wear and tear. 

Your Feet

Land softly on the middle of your foot, then roll forward toward your toes for a natural stride. Avoid heavy heel-striking, as it can increase impact on your joints, or running on your toes, which can strain your calves. 

Staying injury-free isn’t just about perfecting your running form—it’s also about taking care of your body. Make sure to stay hydrated, eat a well-balanced diet, and get plenty of rest to give your muscles the recovery they need. Don’t skip a proper warm-up before your run or a cool-down afterward to keep your muscles flexible and reduce the risk of strain or soreness. 

By focusing on these tips and refining your form from head to toe, you can enjoy all the benefits running has to offer while reducing the risks. Remember, running is a journey, and small improvements in your form and routine can make a big difference over time.