Running Form
Master the fundamentals of proper running technique
Featured Tips
Run Tall with Good Posture
Imagine a string pulling you up from the crown of your head. Keep your chest open, shoulders relaxed and back, and look ahead not down. Good posture helps you breathe better and run more efficiently.
Relax Your Shoulders
Tension in your shoulders wastes energy and can cause neck pain. Every few minutes, drop your shoulders away from your ears and shake out your arms. If you notice them creeping up, consciously relax them.
All Tips
Find Your Natural Cadence
Aim for around 170-180 steps per minute. A quicker cadence with shorter steps reduces impact and injury risk compared to overstriding. Use a metronome app or music at the right BPM to help.
Breathe From Your Belly
Breathe deeply from your diaphragm, not shallow chest breaths. Your belly should expand when you inhale. Try a 3:2 or 2:2 breathing pattern (steps per inhale:exhale) at easy pace.
Land Beneath Your Hips
Your foot should land under your centre of mass, not out in front. Overstriding (landing heel-first with leg extended) acts as a brake and increases injury risk. Think "quick, light feet".
Keep Your Arms at 90 Degrees
Bend your elbows at roughly 90 degrees and swing your arms forward and back, not across your body. Your hands should be relaxed - imagine holding crisps without crushing them.