There is no single perfect running form, but a few habits help almost everyone run more smoothly and with less strain.
Posture
- Run tall, as if a string pulls the top of your head up. Lean very slightly forward from the ankles, not the waist.
- Look ahead, not at your feet. Relax your jaw, shoulders and hands.
Feet and stride
- Aim to land with your foot roughly under your body rather than far in front of it. Over-striding acts like a brake.
- Short, quick steps are usually better than long, bounding ones. Many runners find that a slightly higher step rate (cadence) feels lighter. Change it gradually, by about five per cent.
Arms
Swing your arms forward and back, not across your body, with elbows bent at about 90 degrees. On hills, a stronger arm swing helps you climb.
Breathing
Breathe through your mouth and nose, deep into your belly. On easy runs your breathing should stay comfortable enough to talk. If it doesn't, slow down.
Ask a run leader to watch you run for a minute. A friendly outside eye is the fastest way to improve.
General guidance, not medical advice.