A Guide to the Correct Running Form

The human body is perfectly built for running - our ancestors have been doing it for millenia, and our bodies’ running mechanics are finely tuned. Since running is such a natural thing to do, people rarely think very much about whether or not they’re doing it ‘right’. All the same, it can be useful to learn about correct running form - it can have a surprisingly big effect on your experience.

As Ray Bass, a personal trainer and member of the ASICS Runkeeper team says: “Whether you’ve been a runner for years, or you recently got into running, you could still have bad running form”.

Running with incorrect form can contribute to a variety of problems, including discomfort, injuries and fatigue. By contrast, following proper running form leads to safer, more enjoyable and more efficient running. It can also result in better race times - one study found that differences in technique explained 31% of the variability in people’s season’s best performances.

Let’s learn more about the principles of good running form and what it looks like. We’ll also look at some techniques that you can use to improve your running form.

What is correct running form?

Correct running form is simply the safest and most efficient way of running. It allows you to move comfortably and quickly, without putting undue strain on your body.

The fundamentals of running form are simple (we’ll dig more into the details below):

• Your feet should land directly below the centre of mass (i.e. your body)
• You should maintain an upright posture
• You should avoid side-to-side movement

Within the running community, there is debate about what counts as good running form. Some people believe that your body finds its own natural rhythm when running, so there’s no need to change this (the human body is, after all, designed to run). Others argue that, just as tennis players learn better techniques for swinging a racket, runners can learn better techniques that are more effective than their first attempts.

Running form problems

any people run in ways that can potentially increase their chances of discomfort or even injury. Some of these issues are related to form, others to equipment, or to strength.

• Leaning too far forward: A slight lean is perfectly fine, but hunching forward can cause unnecessary stress on your neck and shoulders, and may also make it harder to breathe easily.
• Overextending: If your legs reach far ahead of you with each footstrike, they’ll act as a brake on your running. This position also transfers much more force through your joints.
• Oscillation: Moving side-to-side uses up a lot of energy unnecessarily.
• Pronation: Pronation is the term for how your feet contact the ground during a step. Some people overpronate or underpronate when running. Wearing stability shoes like the GEL-KAYANO™ can reduce pain and discomfort.
• Leg position: Sometimes people’s knees bend inward or out to the side when running. This can put a lot of strain on their joints. Strength training can help ensure a more stable leg position (more tips below).

Breasts and running form

The movement of your breasts while running can be very uncomfortable. To avoid discomfort, you might choose to make corrections to your running pattern. But these changes can, in turn, affect running form.

Getting a well-fitted, supportive sports bra should address this issue.

5 tips to perfect running form

We’ve listed five simple things you can do to maintain a good running form..

1. Look ahead

It might sound like obvious advice, but looking ahead is a crucial part of good running form. Aim to run with your head up, and your gaze scanning a few metres ahead.

Often, runners look at the ground directly in front of their feet (this is particularly common when using treadmills). This means they tilt their head forward a little. That, however, can cause strain and discomfort in their necks and shoulders.

2. Maintain an upright posture

To run with proper form, aim for an upright posture, with your shoulders directly below your ears. You’re looking for a straight back, an engaged core, and relaxed shoulders. It’s also OK to lean forward slightly.

It’s common for runners to hunch forward - particularly when they’re tired at the end of a longer run. But again, this can cause neck and shoulder pain, and may also slightly restrict breathing. If you notice yourself slouching, shift your shoulders back and push your chest out.

3. Aim for a mid-foot strike

If you are running longer distances (anything slower than a sprint, basically), you should be aiming for a mid-foot strike, where you land on the middle of the foot. This makes it much more likely that your body will be stacked directly above the foot, which helps distribute the force of running evenly through the body.

To understand why a mid-foot strike is better for running form, it’s useful to compare it to other kinds of foot strike:

Forefoot strike: You land on the ball of your foot and push off with your toes - the rest of your foot doesn’t come into contact with the ground. This is correct form for sprinting, but not for other kinds of running.

• Risks: Puts much more strain on your achilles tendon and calf muscles.
• Heel strike: You land on your heel with your toes pointing into the air. You then ‘roll’ the foot forward to push off. This is the normal foot strike when walking.
• Risks: Your heel works as a brake, slowing you down. It puts much more load on your shins and knees, and could result in shin splints.

Related: Guides to preventing running injuries

4. A relaxed arm swing

Your arm swings also contribute to good running form. Keep your arms by your side, bend your elbows, and swing them rhythmically from the shoulder. Your hands should go back no further than your hips at the bottom of the swing. This rhythmic movement can help drive you forward. You’re also looking for relaxed hands. They should be in a loosely cupped position.

Runners sometimes swing their arms across their body, from left to right. However, this causes lots of side-to-side movement, which wastes energy. Other times, they clench their arms close to their chest. But holding them in this upright position also uses up energy, and they don’t get any of that swinging motion to push them forward.

5. Aim for a higher cadence

Running cadence refers to the number of steps you take per minute. Running at a higher cadence means you’ll take shorter, lighter steps. This is a more energy efficient way to run, and it also makes it less likely you’ll overextend.

You can quickly calculate your running cadence by using a watch and counting how many times your feet hit the ground in a minute (it might be easier just to count one foot, then double that number). There isn’t a ‘right’ number of footstrikes, but anything above 170 is generally regarded as fairly high.

You can read more about running cadence in our guide.

Techniques to improve running form

If you’d like to improve your running form, the following tips can help.

Start by assessing your own running form

It can be difficult to know if you have proper running form or not. But there are a few ways to find out:

• Speak with experienced runners: If you’re a member of a running club, other experienced runners might be able to look at your style and identify issues.
• Film yourself: Use a stand (or ask a friend) to film yourself running on a treadmill. Recording one view from behind and another from the side can be very helpful in analysing your running form.
• See a coach: Speaking to a running coach is a great way of assessing your form. They can also provide personalised tips on how to improve.

Assessing your running form in this way can give you a baseline. If you’ve identified any issues, you can now start working on them.

Be mindful of proper running form

It’s one thing to learn about good running form, but quite another to put that into practice! Being mindful of your form, and making adjustments during training requires focus. To begin with, it may feel unnatural changing your posture, footstrike patterns or arm movements. Keep reminding yourself to follow proper form when running, and soon it will become ‘second nature’.

Build strength

Building your overall strength can make it much easier to maintain good running form. Core exercises such as plank, bridge or bicycle crunches help improve your posture. Meanwhile, leg exercises such as squats, lunges and hip abductions mean your legs are more stable.

Running form drills

There are many kinds of drills you can build into your training routine that can improve your running form. These include:

• High knees
• Butt kicks
• Rope skipping
• Side-to-side skips
• A-skips and B-skips

Refreshing your gear

As your running shoes get older, they’ll gradually lose the springiness of their cushioning and firmness. This makes it harder to maintain good running form. As a rule of thumb, you’ll want to replace your shoes after covering 300-500 miles, so you get all the support and cushioning you need.

New shoes: Discover ASICS’ quality running shoes

Better running form - more running fun

By learning how to improve your running form, you’ll not only reduce your risk of injuries, but you can also expect much more comfortable, efficient and enjoyable runs. So, why not start using some of our tips for correct running form when you next head out the door?