Running Form Basics: Posture, Arms and Foot Strike

You do not need perfect form to run. A few simple cues can help you stay relaxed and efficient.

Posture

• Stand tall. Imagine a string lifting the top of your head.
• Look ahead, not at your feet.
• Keep your shoulders low and relaxed. Tension creeps up as you tire.
• Lean slightly from the ankles, not the waist.

Arms

• Bend your elbows at roughly a right angle.
• Swing them forward and back, not across your body.
• Keep your hands loose, as if holding a crisp without crushing it.

Foot strike

Runners land on the heel, the midfoot or the forefoot. There is no single best strike for everyone.

• Many recreational runners land on the heel or midfoot, and that is fine.
• Try to land under your body and not far out in front.
• Avoid forcing a change in foot strike, as sudden changes can cause sore calves or Achilles tendons.

Stride

Short, quick steps usually feel better than long, bounding ones. Overstriding, where your foot lands well ahead of you, often feels heavy and jarring.

A quick form check

Every few minutes, run through this list:

1. Shoulders down
2. Hands relaxed
3. Head up
4. Light, quiet steps

Tips

• Fatigue changes form, so check in when you get tired.
• A video of you running from the side can be eye-opening.
• Changes should be small and gradual.
• If you have pain, consider asking a physiotherapist or running coach.

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