Is it time to think on how to improve your running form?
As a UESCA certified running coach, I've seen first-hand how proper form can transform someone's running.
Whether you're chasing a new personal best or just want to run without pain, the way you move matters more than you might think.
Despite consistent training, I couldn't break through to faster times. It wasn't until I focused on my cadence and added targeted hill work that everything clicked. That breakthrough helped me run 31:13 for 10K and crack the 70-minute barrier for the half-marathon.
Why Running Form Actually Matters
Running form is about efficiency, injury prevention, and ultimately running faster with less effort.
When I work with athletes, I explain it this way: your body is an engine, and poor form is like driving with the handbrake on.
Good form distributes energy effectively throughout your body, and you will find you're breathing efficiently during those tough training runs and long races.
The runners who neglect form often do so because nobody ever taught them properly, they're dealing with old injury compensations, or they've simply developed bad habits over time.
It's never too late to work on your running form and make beneficial improvements.
The Foundation: Posture and Alignment
When I'm working with a new athlete, the first thing I notice is their posture.
You'd be amazed how many runners I see hunched forward, looking like they're carrying the weight of the world.
Think of proper running posture as "running tall." Imagine someone's gently pulling you up by a string attached to the top of your head.
You do want a slight forward lean – but here's the key – that lean comes from your ankles, not your waist.
This ankle lean is crucial. It helps you accelerate naturally, reduces stress on your body, and makes your stride more efficient.
When runners lean from the waist instead, they end up with that hunched-forward look that immediately tells me they're working harder than they need to.
Your head position acts like a steering wheel for your entire body. Keep it lifted, eyes focused about 10-20 feet ahead.
Getting Your Arms Right
Here's something that surprises many of the runners I coach: your arms can make or break your form.
I regularly see athletes who barely move their arms at all, and they wonder why they feel unbalanced or why their legs feel heavy.
One of my favorite cues is to think of your arms as counterbalancing your legs. When your right leg swings forward, your left arm naturally comes forward too. This creates stability and rhythm.
Keep your shoulders relaxed and square. I can spot tense runners from a mile away – their shoulders creep up, especially when they're working hard. Those relaxed shoulders allow for better breathing and more efficient arm swing.
The Game-Changer: Foot Strike and Cadence
This is where I see the biggest transformations in my athletes.
Most recreational runners I work with are over-striding – landing with their foot way out in front of their body. It's like hitting the brakes with every step.
My go-to drill for fixing this? "Straight legs, kick in front, land on midfoot under your center of mass." I know it sounds strange, but this cue helps runners feel where they should be landing.
Higher cadence naturally shortens your stride and reduces the impact on your joints. Use a metronome app or find music with the right beats per minute to help train this rhythm.
When I began to increase my own cadence years ago, it was a game-changer.
Adding regular "strides" into your training week - 80% speed for about 70 meters is usually enough, done 4 or 6 times at the end of your easy runs.
My Approach to Common Form Mistakes
After coaching for years, I can predict the most common issues I'll see in new athletes. The big three are over-striding, that hunched forward posture I mentioned, and barely using their arms.
Over-striding is probably the most performance-limiting mistake. When your foot lands ahead of your knee, you're essentially braking with every step.
The fix? Focus on that higher cadence and landing under your center of mass.
Excessive tension is another efficiency killer. I watch runners clench their fists, scrunch up their shoulders, or tense their entire upper body when the pace gets tough.
That tension travels throughout your body and wastes precious energy. Practice staying relaxed, especially in your hands and shoulders.
Strength Training: The Secret Weapon
When I was chasing my 10K personal best, the breakthrough came from weight training.
Building strength in my legs and core didn't just prevent injuries – it completely transformed my stride length and power.
Your core stabilizes everything and helps maintain that tall running posture, especially when you're fatigued.
But don't neglect your glutes and hamstrings. These muscles drive you forward and help maintain your center of gravity.
I incorporate exercises like high knees and butt kicks with my athletes to engage these muscle groups and improve coordination. The runners who consistently do strength work are the ones who stay healthy and continue improving year after year.
Breathing: The Often-Forgotten Element
Proper breathing technique can make those hard efforts feel more manageable.
Focus on diaphragmatic breathing – breathing into your belly rather than shallow chest breathing. This ensures you're getting maximum oxygen to your working muscles.
I teach my athletes to synchronize their breathing with their stride rhythm. A common pattern is inhaling for three steps and exhaling for two, but find what works for you.
Tailoring Form for Different Types of Running
I focus on one element at a time, and I adjust my approach based on the athlete's experience level.
For beginners, I keep it simple and work on form during easy-paced runs.
We might spend weeks just on posture before moving to arm position. Trying to change everything at once is overwhelming and usually leads to frustration.
With my more experienced, competitive runners, we can work on form adjustments even during faster-paced workouts. They have the body awareness and experience to make subtle changes without disrupting their rhythm.
For easy runs and jogging: Focus on that upright posture with slight forward lean, relaxed arms, and consistent breathing rhythm.
For tempo runs and races: Everything stays the same, but arm swing becomes more active, and cadence might naturally increase.
For speed work: Here's where form becomes crucial. Stronger forward lean, more powerful arm drive, and that foot strike moves closer to the ball of your foot for optimal power transfer.
How I Help Athletes Monitor and Improve
Sometimes runners can't feel what they're doing wrong, but when they see it on video, everything clicks. I recommend recording yourself from the side during an easy run – you'll be surprised by what you notice.
If you're serious about improving, consider working with a running coach.
I've seen dramatic improvements in athletes who get that external feedback and structured approach to form changes.
Gait analysis from a physical therapist can also identify potential injury risks and biomechanical issues that might need addressing before they become problems.
Conclusion
Improving your running form isn't about perfection – it's about efficiency, injury prevention, and helping you enjoy running more.
The changes don't happen overnight, but when they do click, you'll feel the difference immediately.
Start with one element.
Maybe it's working on that cadence, or focusing on relaxing your shoulders during your next easy run.
Be patient with yourself and remember that even small improvements in efficiency can lead to significant gains in performance and comfort.
