Whether you are aiming for a personal best or just want to cross the finish line strong, your running form can make all the difference in your confidence on race day. Good technique supports all levels of runners by helping prevent injuries, improve efficiency, and make running more enjoyable!
Why Running Form Matters
Ever wonder why some runners seem to glide effortlessly while others appear to be battling every step? This isn't always a reflection on fitness levels, rather it shows the power of good running form. Proper technique reduces injury risk, helps conserve energy and boosts overall performance. The best part is that anyone can work to improve their running form with just a few simple adjustments.
Key Components of Good Running Technique
Here’s what to focus on during your training and on race day to implement good running technique:
- Posture – good running posture helps your body move with gravity. Therefore, to create a natural forward momentum aim for a slight forward lean from your ankles, not your waist and keep your spine neutral and shoulders relaxed. Try this out at home: Stand tall, lean gently from your ankles, and feel how your body wants to step forward. That is the posture you want to aim to maintain while running. This will help for your feet to land directly under your centre of mass. It prevents overstriding, where your feet lands too far in front of your centre of gravity, which can increase injury risk.
- Foot Strike – to reduce impact on your joints and promote forward motion when running, it is important where you land on your foot is favourable. To do this, aim for a midfoot strike as this allows your foot to roll smoothly into the next step. Try avoiding landing heavily on your heels, also known as heel strike, as this can act like a braking mechanism working against your forward flowing movement.
- Cadence – cadence is the measurement of how many steps are taken in a minute. Studies has shown that the optimal cadence range is between 170-180 steps per minute. A quicker foot turnover results in less time on ground, reducing impact and leading to a lighter springy feel whilst running. Cadence can also depend on your height, as taller runners will naturally use less steps.
- Arm Swing – Your arms work in collaboration with driving your legs, so moving your arms efficiently results in a more economical running form. Work to keep your arms bent at around 90 degrees and swing them back and forth, avoiding crossing across our body too much.
Common Mistakes to Avoid
Overstriding, slouching or excessive forward lean, tense shoulders and clenched fists, heavy heel striking, are all habits that can silently slow you down and increase injury risk.
Practical Tips for Improvement
If you think your running technique could use some improvements, you could incorporate the “Running ABC” into your training. These drills focus on Agility, Balance, and Coordination and can help improve technique; make you run more efficiently and prevent injuries. Useful exercises could be high knees, butt kicks, skips or cross over steps. Filming yourself or asking a friend to watch you running is another helpful way of spotting areas where improvement may be needed. Focus on creating mental cues before setting out for a run to remind you of good technique such as; “light feet, quick steps, tall spine” etc. Remember, Rome wasn't built in a day, make small adjustments throughout your training block and avoid trying to fix everything at once. If you are unsure where to start, consult a physiotherapist for personalised advice and injury prevention tips.
