Good Run Form

Running is one of the most natural ways to move our bodies, but that doesn’t always mean we’re doing it efficiently. Good running form not only makes every stride feel smoother, it also reduces your risk of injury and helps you get more out of your training. Whether you’re just starting out or chasing a new personal best, here are the fundamentals of running with strong form.

Posture: Tall and Relaxed

Think of your body as a straight line, from the crown of your head down through your hips. Keep your chest lifted, shoulders relaxed (not hunched), and eyes looking forward about 10–20 metres ahead. Avoid staring at your feet, this can throw your alignment off and slow you down.

Foot Strike: Light and Quick

Aim for your feet to land under your hips, not out in front of you. This reduces impact on your knees and helps you move more efficiently. Land softly, ideally on your midfoot, and let your foot roll naturally before pushing off. Shorter, quicker strides often feel easier on the body than long, heavy ones.

Arm Drive: Purposeful but Relaxed

Your arms play a big role in running rhythm. Bend them at about 90 degrees and swing them lightly forward and back (not across your body). Think of them as helping to propel you forward—not doing all the work. Keep your hands loose, like you’re gently holding a potato chip without crushing it.

Cadence: Find Your Rhythm

A higher step rate (cadence) usually means less impact per stride. While there’s no “perfect” number for everyone, aiming for around 170–180 steps per minute can be a good guide. Try listening to music with a steady beat or using a metronome app to help lock in your rhythm.

Breathing: Stay in Control

Smooth, controlled breathing helps your muscles get the oxygen they need. Try matching your breath to your stride - two steps in, two steps out - as a starting point. As you get stronger, you’ll find your own rhythm that feels natural.

Small Tweaks, Big Difference

Good form doesn’t happen overnight, and it doesn’t need to be perfect. Focus on one or two adjustments at a time, and let them become second nature before adding more. Over time, better form will mean easier runs, less fatigue, and fewer aches and pains.