8 Top Tips for Running Form

After spending a lot of time and money on running courses and reading lots of books and scientific studies about running over the past few years I can confidently state that there is NO best way to run – only an optimum way for YOU to run.  Individual anatomy, fitness levels and past any injuries can have a massive impact on your running technique.

Tips for Your Running Form

Below is a list of simple hints and tips which could reduce risk of injury and hopefully make you a better runner.

You could use one or two tips or work through all of them.  I cannot stress enough however that you must give your body time to adjust and adapt to any new technique or training regime.

1.   Tread Lightly

Think quieter, softer steps when running.  Listen to the sound of your feet on the ground or treadmill.  Are your feet crashing into the floor with each step?   Can you imagine your feet pushing you along the ground rather than pounding into the ground?

2.   Run Tall

Imagine a string attached to crown of your head lifting you up and slightly forwards when running?   Should be lifting the chest and straightening your spine.

3.   Drop your Shoulders

Relax hands and elbows and let your arms hang from your relaxed shoulders while swinging back-and-forth.  Forearms generally swing across your body slightly but don’t worry by how much, as long as it feels comfortable, not forced and is in time with your footsteps.

4.  Roll off your toes

When distance running use the entire surface of your foot and roll off (rather than push off) your toes.

5.   Mid-footish strike

When distance running your feet should be hitting the ground as close to under your body as possible.  This will minimise the ‘jarring’ effect and avoid over-extending your knees.   Exactly which part of your foot hits the ground first will depend on running style, running surface, speed and trainers but towards a mid-foot strike is generally recommended.

6.   To run faster – quicken your step rather than lengthening your stride

Striding out to accelerate when running is good, but you should maintain a relatively quick step – cadence and shorten your stride when at your comfortable pace.  This will help with point 5) and normally reduces impact forces through your body (it may feel like harder work initially though!)

7.  Relax your ankles and toes

Are you clenching your toes or curling them up when running?  This is often the cause of niggling calf or shin problems.  Try to consciously keep your feet relaxed as you run – can be hard if you’re out of breath.  Thinking softer, lighter steps will help; and it doesn’t matter how big or heavy you are…

8.  Strong Gluts, Flexible Hips

This won’t apply to everyone one, but the majority of ‘new’ runners I see with problems have weak gluts and stiff hips!  Problems can refer into back and even shoulders/neck.  Your Gluteus maximus and medius muscles are incredibly important for running and in many sedentary people are weak and tight.  Hip flexor muscles can also be very tight.   Point 4) will help you use gluts more by making you extend your leg back further, also try thinking of your hips pushing you forward with each step (rather than lifting the knees).

I hope trying any or all of the above helps you.  Always listen to your body and slow down or stop if feeling pain.

A final quick point on trainers – the only recommendation I would make is if you’ve been running for less than 6 months or coming back from injury wear a more cushioned shoe.  Other than that I would generally recommend a lighter, flexible running shoe which has a lot of toe room and lets your big toe extend (bend back) fully.  This would be letting your foot muscles strengthen with the rest of your body when running!

If you are struggling with a running injury or would just like to book a good sports massage to help with your training and recovery please check availability here.