Improve Your Running Form: Insights and Techniques for Optimal Performance

September 29, 2022

Nick Hancock

Welcome to our informative blogarticle discussing improving your running form for optimal performance. As frequent runners, we understand the significance of maintaining proper form to achieve peak results and satisfaction. This article will explore various aspects of running setup, from the basics for beginners to advanced techniques for seasoned runners. Get ready to discover valuable insights and practical tips to help you improve your running form and maximise your running potential.

Whether a beginner or an experienced runner, understanding and improving your running form can greatly enhanceyour performance and reduce the risk of injuries. Let's tighten our laces andexplore how to improve your running form for an exceptional running experience!

How to Improve Running Form for Beginners

Improving running form is essential for beginners as ithelps optimise efficiency, prevent injuries, and enhance overall performance.Here are some key tips, straight from the expertise of renowned running coachNick Hancock, to enhance your running form:

Embrace the Essentials

Posture: Maintainan upright posture while running. Keep your head up, your eyes forward, andyour shoulders relaxed. Avoid slouching or leaning too far forward orbackwards, as it can lead to inefficient movement and strain on your body.

Footstrike: Aimto land midfoot or slightly towards the forefoot rather than striking with yourheel. This helps distribute the impact evenly and reduces the risk of injuries.Focus on light and quick foot landing.

Cadence: The number of steps you take each minute is called cadence. Try maintaining acadence of about 180 steps per minute, which is the ideal pace for mostrunners. Increasing your cadence will help you work more effectively and lessenthe chance of overstriding.

Arm Swing: Your arms are crucial in maintaining balance and moving ahead. Keep your arms relaxed and bent at a 90-degree angle. Swing them forward and backwards, not across your body (the sagital plane). The movement should be natural and coordinated with your step.

CoachNick on his way to a half marathon PB of 1:19.29 in 2019

Choose the RightRunning Shoes

Proper footwear is vital in supporting your running form andpreventing injuries. Consider these tips when selecting running shoes:

●     Seek expert advice: Consult with knowledgeableprofessionals at specialty running stores.

●     Get the right fit: Ensure your shoes provideproper support and enough room for your toes.

●     Consider your running style: Different foottypes and pronation patterns require specific shoe features.

Start Slowly and Gradually Increase the Intensity

For beginners, it is crucial to start with manageabledistances and gradually increase the intensity to avoid overexertion and injury.Focus on these key aspects, guided by a running coach:

●     Build endurance: Start with shorter runs andgradually increase the distance. Working with a running coach can help youestablish a safe and effective training plan.

●     Maintain proper form: Prioritise form over speedduring the initial stages of your running journey.

●     Listen to your body: Pay attention to any signsof pain or discomfort and adjust your training accordingly. Nick can help youidentify potential issues and provide guidance on how to address them.

Incorporate RunningWarm-up Exercises

Before every run, it's essential to warm up your body to prepareit for the demands of running. Here are some recommended warm-up exercises:

●     Dynamic stretches: Perform leg swings, walkinglunges, and high knees to improve flexibility and range of motion.

●     Activation exercises: Engage your glutes, core,and leg muscles with bridges, planks, and squats.

●     Light jogging: Gradually increase your pace towarm up your muscles and prepare them for the upcoming run.

Remember, developing proper running form is a journey. Bepatient, stay consistent, and focus on gradual improvements. By embracing theessentials, choosing the right running shoes, starting slowly, incorporatingwarm-up exercises, and adding leg exercises, you'll be well on your way toimproving your running form and optimising your overall performance. To furthersupport your progress, consider seeking guidance from our professional runningcoach. Our experience can offer you invaluable insights targeted to yourparticular requirements and assist you in improving your method.

Tips to Improve Running Form for OptimalPerformance

Running is not just about putting one foot in front of theother. Comprehending and practising proper running form is essential to enhanceperformance and reduce the danger of injury. Proper body alignment and posture,an efficient and balanced stride, relaxed and engaged muscles, and fluid andcontrolled motion are all essential to achieving optimal running form. Here aresome valuable tips shared by our running coach, Nick to help you improve yourrunning form and enhance your overall running experience.

Proper Body Alignmentand Posture

Maintaining proper body alignment and posture is fundamentalfor good running form. Here's what you need to know:

●     Head: Keep your head aligned with your spine,looking forward rather than down at your feet. This helps maintain a neutralneck position and facilitates efficient breathing.

●     Shoulders: Relax your shoulders and keep themaway from your ears. Avoid slouching or hunching forward, as this can lead tounnecessary tension and fatigue.

●     Hips: Engage your core muscles to stabilise yourhips. Keep them level and avoid excessive tilting forward or backwards,throwing off your balance and alignment.

●     Feet: When you land, place your feet beneathyour upper body and try to strike with your forefoot or midfoot rather thanyour heel. This promotes a more efficient energy transfer and reduces the riskof impact-related injuries.

Efficient andBalanced Stride

Achieving an efficient and balanced stride is crucial foroptimal running form. Consider the following:

●     Stride Length: Strive for a natural stridelength that allows for a comfortable and efficient gait. Overstriding (takingexcessively long strides) can increase the risk of injury, while a short stridemay limit your speed and efficiency.

●     Footstrike: Aim for a midfoot or forefootstrike, as this promotes a more even distribution of impact forces andencourages a smooth transition from landing to push-off. Avoid excessive heelstriking, leading to jarring impacts and potential injury.

●     Cadence: Cadence refers to the number of stepsyou take per minute. Increasing your cadence can improve running form byreducing ground contact time and minimising unnecessary vertical motion. As ageneral guideline, aim for a cadence of around 170-180 steps per minute.

Relaxed and EngagedMuscles

Maintaining a balance between relaxation and engagement inyour muscles is crucial for efficient running form. Consider the followingtips:

●     Upper Body: Keep your upper body relaxed,allowing your arms to swing naturally by your sides. Avoid tension in yourshoulders and hands, as excessive gripping can waste energy.

●     Core Engagement: Engage your core muscles tostabilise the core and keep your body in the right position. A solid coreencourages effective forward propulsion and lessens excessive side-to-sideoscillation.

●     Leg Muscles: Strengthening key leg musclesthrough targeted exercises (e.g., squats, lunges, calf raises) can improverunning form and provide better support and stability during your runs.Incorporating leg exercises into your training routine can help address muscleimbalances and improve overall strength.

Fluid and ControlledMotion

Developing fluid and controlled motion is essential forefficient running form. Consider the following recommendations:

●     Smooth Movements: Strive for smooth, flowingmovements throughout your running stride. Avoid excessive bouncing or verticalmotion, as it wastes energy and can contribute to fatigue.

●     Controlled Motion: Focus on controlling yourmovements during high-impact phases such as landing and push-off.

selective focus photography of woman running

What is Good Running Form?

Good runningform is essential forefficiency, injury prevention, and optimal performance. While slight variationsmay be based on individual body types and running styles, key elementscontribute to a solid running form.

Footstrike is an important aspect of running form. Ideally,you should aim for a mid-foot strike, where your foot lands beneath your bodyrather than striking with the heel or forefoot. This allows for a smoothtransition from landing to pushing off and helps reduce the risk ofoverstriding and subsequent injuries.

Stride length plays a significant role in running form.Overstriding, where your foot lands too far in front of your body, can lead tobraking forces and increased impact on your joints. Instead, focus on a shorterstride length, ensuring your foot lands closer to your body's centre ofgravity. This promotes a more efficient and fluid running motion.

Arm swing is often overlooked but is crucial for maintainingbalance and rhythm while running. Your arms should be relaxed, bent atapproximately 90 degrees, and swing forward and backwards in sync with your legmovements. Avoid crossing your arms over the centerline of your body, as thiscan disrupt your balance and waste energy.

Core engagement is another key aspect of good running form.A strong core helps stabilise your torso and pelvis, allowing for a smootherenergy transfer through your body. Engage your abdominal muscles by slightlypulling your belly button towards your spine. This helps maintain an uprightposture and prevents excessive forward lean.

Breathing is often overlooked but can greatly impact yourrunning performance. Practise diaphragmatic breathing, inhaling deeply throughyour nose and exhaling fully through your mouth. This helps supply oxygen toyour muscles and promotes relaxation, allowing you to maintain a consistentbreathing pattern throughout your run.

While these elements contribute to good running form, it'simportant to remember that form is a personal and evolving aspect of running.Each individual may have unique biomechanics and preferences. Gradually improveone aspect at a time, focusing on proper form cues and allowing your body toadapt.

Regular strength and flexibility training, such as coreexercises and dynamic stretching, can enhance your running form. Theseactivities help strengthen the muscles supporting your running stride andimprove overall mobility. Working closely with our knowledgeable running coachcan provide you valuable guidance and personalised training programs to furtheroptimise your running form.

When to Do Running Drills

Improving running form is vital to every runner's journeytoward optimal performance and injury prevention. One effective way to achievethis is by incorporating running drills into your training regimen. Thesedrills target specific aspects of your running form and help refine techniqueand muscle memory. Our running coach, Nick, offers expert guidance on when to do running drills and how you can enhance your running form

Pre-Run Warm-upDrills

Activating Musclesand Improving Mobility: Engaging in dynamic warm-up exercises that activate key muscles and improve mobility is crucial before starting your run.These drills prepare your body for the upcoming run and promote optimal musclefunction. Incorporate the following warm-up exercises into your routine:

●     Leg swings: Perform front-to-back andside-to-side leg swings to warm up your hip flexors, glutes, and hamstrings.

●     High knees: March in place, lifting your kneesas high as possible to activate your hip flexors and improve stride mechanics.

●     Ankle rotations: Rotate your ankles clockwiseand counterclockwise to increase ankle flexibility and mobility.

●     Walking lunges: Perform walking lunges toactivate your quadriceps, glutes, and hamstrings while promoting hip mobility.

Post-Run Form Drills

Reinforcing ProperRunning Form: After completing your run, dedicate some time to reinforceproper running form through specific drills. These drills focus on techniqueand help solidify correct movement patterns. Consider the following post-runform drills:

A-skips: Tostrengthen an upright position and improve leg structure, perform exaggeratedskipping motions while pushing your arms ahead and lifting your knees.

Butt kicks: Jogin place while actively kicking your heels toward your glutes, engaging yourhamstrings and promoting a more efficient leg swing.

High skips:Incorporate powerful skipping motions, emphasising maximum height and legdrive, to enhance explosiveness and overall running mechanics.

Arm circles:Stand tall and make controlled circles with your arms, both forward andbackwards, to improve coordination and rhythm between arm swing and legmovement.

Form-Focused TrainingSessions

Refining Your RunningForm : Dedicate specific training sessions to running drills and techniquework to enhance your running form. These sessions prioritise form refinementand allow you to focus on the details of your running mechanics. Consider thefollowing tips:

●     Set aside one or two sessions per weekspecifically for form-focused training.

●     Incorporate a variety of drills that targetdifferent aspects of running form, including posture, footstrike, cadence, andarm swing.

●     Seek guidance from a running coach or use onlineresources to ensure proper execution of the drills.

●     Gradually integrate these sessions into yourtraining plan to allow for adaptation and improvement.

You can significantly improve your running form bystrategically implementing pre-run warm-up drills, post-run form drills, andform-focused training sessions. Remember that consistency and proper executionof these drills are key to reaping their benefits. With dedication andpractice, you'll find yourself running with improved form, enhanced efficiency,and reduced risk of injuries.

Benefits of Running Everyday (well... almost!)

Running consistently offers a multitude of benefits that extend beyond physical fitness. By incorporating this consistent practice into your routine, you can experience improved running form, enhanced overall well-being, and a greater sense of discipline. Partnering with an experienced running coach (like us at Maximum Mileage!) can provide valuable guidance and training programs to optimise your running form.

●     Improved Running Efficiency and Form: Daily running allows your body to adapt andbecome more efficient. With consistent practice, your cardiovascular fitnessimproves, muscles strengthen, and your running economy enhances. This leads tobetter running form as your body becomes more attuned to running biomechanics.Proper running form minimises wasted energy and reduces the risk of injuries,enabling you to perform at your best.

●     WeightManagement and Fitness: Running daily significantly affects weightmanagement, toning muscles, and improving overall fitness levels. It helps burncalories, contributing to weight loss and weight maintenance. Additionally,running engages various muscle groups, enhancing their strength and endurance.Wearing appropriate running shoes and performing leg exercises tailored toimprove running form further support your fitness journey.

●     Mentaland Emotional Well-being: Daily running impacts your mental and emotionalwell-being. As you run, your body releases endorphins, natural mood-boostinghormones, which can help reduce stress, alleviate anxiety, and combatdepression. Moreover, running promotes mental clarity and relaxation, allowingyou to de-stress and recharge. Before your daily run, include warm-upactivities to prepare your body and mind and set a good mood.

●     BuildingDiscipline and Consistency: Committing to running daily cultivatesdiscipline, perseverance, and commitment to your fitness goals. By prioritisingyour daily run, you develop a routine that instils discipline and helps youstay focused on your objectives. Consistency in your running practicestrengthens your body and nurtures mental resilience and determination,benefiting other areas of your life.

Leg Exercises to Improve Running Form

Proper leg strength and stability are crucial for improvingrunning form and reducing the risk of injuries. Adding specific leg exercisesinto your training routine can enhance your running performance and maintainproper form. From squats and lunges to calf raises and jump-rope exercises,these workouts will help you develop the strength, power, and stability neededto run with optimal form.

  1. Squats and lunges are fundamental exercises that     target the major leg muscles, including the quadriceps, hamstrings, and     glutes. Incorporating these compound movements into your routine can build     overall leg strength and stability. Squats strengthen your quadriceps and     glutes while engaging your core, promoting proper pose and alignment     during running. On the other hand, lunges target multiple muscles and help     address muscle imbalances, ensuring balanced strength throughout your     legs.
  2. Calf raises, and toe walks focus on strengthening     the calf muscles, which play a significant role in running propulsion and     foot stability. Strong calves provide a solid foundation for pushing off     the ground and maintaining stability throughout your stride. To perform     calf raises, rise onto your toes and lower your heels back down. Toe walks     involve walking on your toes for a certain distance or duration. These     exercises improve ankle strength and mobility, enhancing your overall running     form and efficiency.
  3. Single-leg balance exercises enhance stability     and proprioception and address muscle imbalances. They simulate the     demands of running on a single leg, improving your ability to maintain     proper form and balance during each stride. Stand on one leg and hold the     position for 30 seconds to a minute, gradually increasing the duration as     your balance improves. This exercise helps develop stability in your     ankles, knees, and hips, promoting a smooth and effective running style.
  4. Adding jumping workouts to your training plan can     greatly improve your running form because they increase your power and     agility. Box jumps, skipping, and other explosive actions work your     fast-twitch muscles, enhancing your capacity to produce powerful, swift     movements. These exercises increase your overall running performance while     improving muscular coordination and sense of balance.

Yoga for Runners

In the realm of running, mastering proper form is the cornerstone of efficient and injury-free performance. Enter yoga – a transformative practice that goes beyond the mat, extending its benefits to your running strides. By engaging in yoga tailored for runners, you'll uncover a treasure trove of techniques that enhance your body awareness, posture, and alignment. These invaluable tools not only optimize your running form but also act as shields against common injuries. As you delve into the world of yoga for runners, you'll find a seamless fusion between mindful movement and the art of running, revolutionising the way you approach each step of your journey.


Improving your running form is a continuous journey thatrequires dedication, practice, and a focus on the key elements of propertechnique. By implementing the insights and techniques discussed in this blog,you'll be well on your way to enhancing your running form and unlocking yourfull running potential. Consistency is key; gradual progress will lead tosignificant improvements over time. With our running coach Nick by your side,providing expert guidance and training programs, you can confidently lace upyour running shoes, warm up properly, and become a better runner withimpeccable form. Enjoy the process and have a rewarding running experience!


  1. Moore, I. (2021). The Science of Running: How to     find your limit and Train to maximise your performance. Human Kinetics.
  2. Fitzgerald, M. (2015). 80/20 Running: Run     Stronger and Race Faster by Training Slower. Penguin Random House.
  3. Cucuzzella, M. (2018). Run for Your Life: How to     Run, Walk, and Move Without Pain or Injury and Achieve a Sense of     Well-Being and Joy. Knopf.
  4. Romanov, N. (2002). Pose Method of Running. Pose     Tech Corporation.
  5. Magness, S. (2014). The Science of Running: How     to find your limit and Train to maximise your performance. Human Kinetics.
  6. Miller, M. G., Berry, D. C., Bullard, S., &     Gilders, R. M. (2002). Comparisons of hip and thigh muscle activation     during two hamstring exercises in women. Journal of Strength and     Conditioning Research, 16(4), 102-107.
  7. Ferber, R., & Hreljac, A. (2013). The effect     of running shoe design on rearfoot motion in runners. Journal of     Biomechanics, 46(15), 2592-2597.
  8. Novacheck, T. F. (1998). The biomechanics of     running. Gait & Posture, 7(1), 77-95.
  9. Hreljac, A. (2004). Impact and overuse injuries     in runners. Medicine & Science in Sports & Exercise, 36(5),     845-849.


Please note that the references provided are forinformational purposes only. It is always recommended to consult with ourprofessional running coach, Nick Hancock for personalised guidance and advice.

Now go run hard! And remember, if you ever want to talk about the potential you can reach by taking on the services of a running coach then do get in touch by hitting that enquiry button 

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