Improving Your Running Form: Tips and Techniques to Run Better

Why Recovery Runs are Beneficial to Runners

July 31, 2023

Improving Your Running Form: Tips and Techniques to Run Better

If you’re looking to take your running to the next level, it’s important to focus on your running form. By making the necessary adjustments and improvements, you can reduce the risk of injury, increase your speed, and enhance your overall running efficiency. Your running form plays a crucial role in reaping the many health benefits of running, allowing you to run longer distances at a higher intensity with less pain and discomfort. In this article, we will explore specific techniques and tips to improve your running form, regardless of your body mechanics or running goals.

Why Running Form Matters

Before we delve into the techniques to improve your running form, let’s understand why it matters. Correct running form not only reduces the risk of injuries but also boosts running economy and performance. When you run with proper form, you use less energy and effort, allowing you to cover more distance and maintain a faster pace. Moreover, running with good form helps optimize your muscle activation and joint alignment, reducing the stress on your body and minimizing wear and tear.

Assessing Your Current Form

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Before you begin working on improving your running form, it’s essential to assess your current form. This will help you identify any existing issues or areas that need improvement. Consider the following factors when assessing your form:

Posture: Pay attention to your posture while running. Maintain an upright posture with your head up, shoulders relaxed, and core engaged.

Footstrike: Observe how your feet land on the ground. Aim for a midfoot or forefoot strike, where your foot lands directly under your hip, rather than a heel strike.

Arm Swing: Take note of your arm swing. Your arms should swing naturally back and forth, with your elbows bent at a 90-degree angle. Avoid crossing your arms in front of your body.

Cadence: Count the number of steps you take per minute. Aim for a cadence of around 170-185 steps per minute, as this promotes a more efficient running stride.

By assessing these aspects of your running form, you can identify areas that may require improvement and work on them more effectively.

Techniques to Improve Your Running Form

Improving Your Running Form: Tips and Techniques to Run Better
Improving Your Running Form: Tips and Techniques to Run Better

Now that you have assessed your current running form, let’s explore some techniques and exercises to help you improve your form and enhance your running experience.

Jogging Form

Jogging is an excellent way to improve your aerobic fitness and build a solid foundation for running. To optimize your jogging form:

Maintain Good Posture: Engage your core, keep your chest lifted, and avoid tilting your head down or slumping your shoulders.

Loose Hands and Relaxed Arm Swing: Keep your hands loose and relaxed, allowing for a natural arm swing. Avoid crossing your arms in front of your body.

Midfoot Strike: Land on your midfoot, avoiding a heel strike. This helps prevent injuries and allows for a more efficient stride.

Sprinting Form

Sprinting requires explosive power and precise coordination. To improve your sprinting form:

Lean Forward from the Waist: Engage your core and slightly lean forward from your waist to generate forward momentum.

Quick, Snappy Strides: Use short, fast strides to maximize your speed and conserve energy.

Forefoot Strike: Land on the balls of your feet, pushing off from your toes with each step. This promotes a powerful stride and reduces the risk of injury.

Arm Swing: Bend your elbows at a 90-degree angle and swing your arms forward and backward, emphasizing an exaggerated movement.

Treadmill Running Form

Running on a treadmill offers a controlled environment to focus on your form. Consider the following tips for treadmill running:

Maintain Good Posture: Stand upright, engage your core, and avoid leaning forward or looking down at the monitor.

Shorter Stride: Take smaller steps and avoid over striding to prevent kicking the front of the treadmill.

Avoid Holding onto Rails: Unless you have balance concerns, refrain from holding onto the rails while running to maintain proper form.

Foot-strike and Stride Length

Your foot-strike and stride length play a crucial role in running efficiency and injury prevention. Consider the following tips:

Focus on a Controlled Footstrike: Aim to land softly and evenly on your midfoot or forefoot, avoiding a heavy heel strike.

Maintain Normal Pronation: Roll your feet slightly inward to maintain a neutral pronation and absorb shock effectively.

Avoid Overstriding: Strive for a stride length that allows your foot to land directly under your hip, reducing the risk of overstriding and stress on your knees.

Core Strength and Stability

Building core strength is essential for maintaining good posture and stability while running. Incorporate the following exercises to improve your core strength:

Plank Variations: Perform planks, side planks, and other plank variations to strengthen your core muscles.

Glute Bridges: Strengthen your glutes with glute bridge exercises to support your running form and prevent injuries.

Head and Neck Exercises: Strengthen your neck muscles to maintain good posture and a forward gaze.

Breathing and Rhythm

Proper breathing and rhythm can enhance your running form and efficiency. Consider the following tips:

Coordinate Breathing with Footstrikes: Sync your breathing with the rhythm of your feet to reduce muscle tension and conserve energy.

Relaxed Breathing: Breathe deeply and evenly, avoiding shallow or rapid breathing that can lead to fatigue.

Find Your Rhythm: Experiment with different breathing patterns to find the rhythm that feels most comfortable and natural for you.

Arm Swing and Upper Body Movement

Improving Your Running Form: Tips and Techniques to Run Better
Improving Your Running Form: Tips and Techniques to Run Better

Your arm swing and upper body movement have a significant impact on your overall running form. Follow these recommendations:

Relaxed Arm Swing: Keep your arms relaxed and swing them naturally back and forth from your shoulders.

Avoid Crossing Arms: Prevent your arms from crossing your torso or twisting your upper body, as this can disrupt your stride.

Forward and Backward Movement: Swing your arms forward and backward, aiming for a full range of motion to enhance your running efficiency.

Gradual Progression and Injury Prevention

To avoid injuries and maximize your running form improvements, it’s important to progress gradually and take necessary precautions:

Increase Mileage and Intensity Gradually: Gradually increase the duration, intensity, and frequency of your runs to allow your body to adapt and minimize the risk of overuse injuries.

Listen to Your Body: Pay attention to any muscle pain or recurring injuries. Take appropriate rest periods to allow for recovery.

Seek Professional Help: If you have persistent or concerning injuries, consult a physical therapist or healthcare professional for guidance and rehabilitation exercises.

Choosing the Right Running Shoes

Wearing appropriate running shoes is crucial for maintaining good form and preventing injuries. Consider the following tips when selecting running shoes:

Get Properly Fitted: Visit a specialty running store to get professionally fitted for running shoes that suit your foot type and running style.

Avoid Overly Cushioned Shoes: Opt for shoes that provide adequate support and cushioning without being excessively padded.

Replace Old Shoes: Regularly replace your running shoes when they show signs of wear and tear to maintain optimal support and protection.

Remember, improving your running form is a continuous process that requires patience and consistency. By incorporating these techniques and tips into your training routine, you can enhance your running experience, reduce the risk of injuries, and maximize your performance.

Happy running!

Get Increased Motivation to Succeed with Fitwins

Fitwins offers distance-based challenges through our app, which can be downloaded on Apple or Android devices. These challenges take you on exclusive routes through famous cities, such as Rome, Tokyo, and Rio de Janeiro.  

Developed by competitive long-distance runner Carl Ryde, Fitwins Virtual Running Challenges provide a unique and engaging way to track your distances covered and earn a well-deserved medal at the end of each month. It’s a fantastic opportunity to challenge yourself, stay motivated, and connect with a community of like-minded runners.  

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Not sure how virtual fitness works?

The easiest way to learn is to try Fitwins for yourself! The app is free to download, and you only pay for challenges you take part in, so why not take it for a test drive?

In the meantime, here are the answers to some of our most frequently asked questions about how Fitwins compares to other virtual walking challenges.

No! We believe that flexibility is the key to fitness success, so instead of forcing you to complete a set distance, we let you set your own goal.  This means you can be flexible in how you complete YOUR challenge: so if you are smashing your target, you can raise the bar and aim for more. 

All entries into our challenge will receive a great medal, with a ribbon specific to the challenge type.

For our “iconic challenges”, your ribbon will have a unique design related to the challenge. For our regular monthly challenges, your ribbon will reflect the total distance you covered.

Running and walking ribbons are awarded based on 25, 50, 75, 100, 125, 150, 175 and 200+ miles. Cycling ribbons are for distances of 50km, 100km, 200km, 500km, 1000km, 2000km and 3000km. 

Absolutely! Not only that, but all the distance you’ve covered since the start of the month will count, as the Fitwins App syncs with Strava and logs all activities from the start of the month, regardless of what date you sign up for the challenge. 

If you are hitting the streets with your app activated, verification is completed automatically by sycning with Strava. You can focus on completing your challenge, and we’ll take care of the rest.

If you’re using a treadmill, exercycle or other stationary equipment for some of your challenge, you’ll need to log this manually.


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