Running Technique

Upright posture

Run with an upright posture and a slight forward lean. Keep your chin slightly tucked. Leaning too far forward will place pressure on your lower legs. Leaning too far back will place pressure on your back and hamstrings.

Look Ahead

Look in the direction you're running, around 15 feet in front of you. Avoid running with your head down or looking at your feet.

Use those Arms

Bend your arms at a 90 degree angle, with the lower arms almost parallel to the ground. Swing your arms freely, keeping them close to your sides and just brushing the top of your hips. Your arms move straight ahead and not across your body (or it'll cause your body to sway).

Foot Strike

Attempt to land on the ball (middle) of your foot, rolling onto your toes. Many joggers run heel ball which places excessive pressure on the heel. This can lead to leg and back injuries.


Some runners (especially on the track) run on their toes. This can be tiring and tightens the calves and Achilles tendons. It can also cause stress fractures and shin splints. Toe running is OK for a short track event but not for long distances.

Stride Length and Knee Lift

When you're running slow (as a beginner or running easy) your stride length is shorter. You'll also have a lower knee lift. As you pick up the pace and run faster your stride lengthens and so does your knee lift.

Over striding

Try not to over stride. This occurs when your foot lands out in front of your center of gravity. Over striding can cause shin splints and stress fractures.

Stay Relaxed

Aim for a relaxed running style. Tight arms, shoulders (up around your ears) and clenched hands will lead you to run with short, choppy strides. Rounded shoulders will cause your chest to collapse making breathing more difficult.

Think about your shoulders falling away from your ears and down your back. Shrug your shoulders a few times during the run to ease any tension that has crept in. Your arms should feel loose. Slightly cup your hands with your thumbs just touching your index fingers.

Relax your jaw and facial muscles. Don't clench your teeth. Try smiling during your run (remember you're happy to be running) to reduce any tightness.

Hill Running

You'll need to change your style when running up a hill. Lean into the hill, shorten your steps and pump your arms quicker (think of pushing your elbows back). Click here for more advice on running hills.

Try adding some of these running drills to your training to improve your form.

Monitor your Running Technique

Check in with your style a few times while you're running. Are you slouching, are your shoulders hunched, are you too forward or back, are you looking ahead...? It only takes a few minutes to do a self-check.

This is important towards the end of your run when you're feeling tired. Most runners lose some form at the end of their workouts or races. That's when it's good to focus on your technique and not worry so much about pace.

Enjoy your running and don't get too hung up with running technique. There are numerous world class runners without the perfect running form winning races and setting world records.

Subscribe to our Running Shorts ezine for more free advice.

Top of Page

New! Comments