Good Form Running

Have you noticed that runners are bad at talking about the technical side of running? We can show someone how it’s done and we can tell when they are doing it wrong, but it’s so hard to find the words! We’ve all tried, however none of us know how to give proper feedback. Let us help you give it a try!

  • Head
  • - Run with your head up and keep your gaze directed ahead of you
  • - Focus on the world around you, not what's directly beneath you
  • Shoulders
  • - Relaxed
  • - If you're neck and shoulders are tight and sore after a run, this is due to tense shoulders
  • Arms
  • - Keep at your side, and bent at least 90 degrees
  • - Be sure to not cross them in front of an imaginary line drawn from your nose to your belly button
  • Back
  • - Keep straight from your butt all the way to your neck
  • Common Problem Areas (Hips, Knees, and Ankles)
  • - Strengthen your hip flexors to correct "hip dips"
  • - "Hip dips" can also cause your knees to roll inward
  • - If your ankles roll inward or outward you may need a different support system (shoes, inserts, etc..)

Maintaining good posture while you run is important because it can help you avoid many common running injuries.


  • - March in place prior to your run to reinforce the proper midfoot strike
  • - Heel striking and overstriding cause braking or slowing
  • - Landing on your forefoot can strain calf and Achilles, while landing on your heels can cause excess stress on your on your heels and shins
  • - Your toes should be able to splay out... if you can't then you might need to get wider running shoes

Striking on your midfoot is important because it allows your body to absorb the impact of each step the most efficient way possible.


  • - Aim for a cadence of 140-180 steps per minute
  • - To find your cadence, count the number of right foot strikes for 20 seconds and multiply by 6
  • - Run light, and avoid pounding

Running with the correct cadence will make you a more efficient runner.

Tip: Checking your cadence while you run is not the final determination in whether or not you are running well. Just like everything else, you have to see what works for you. You can also swing by and of our three locations for our free Good Form Running classes to see what we think of your stride!


  • - Lean from your ankles without bending at waist
  • - Flexing at the ankle reduces unnecessary muscle strain caused by toeing off
  • - Use gravity to your advantage instead of excessive muscle force
  • - Don't break this form on uphills or downhills

Common Running Form vs. Good Running Form

Common Running Form

- Overstriding, heel-striking, & bad posture cause slowing and torque, which equates to inefficient running and leads to many common injuries

Good Running Form

- Quick strides, midfoot strike, & good posture prevent stress that causes strain & injury, while also making running more enjoyable and efficient

Want to take this to the next level? Join one of our free Good Form Running clinics that we host from all three of our locations at least once a month.

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