When it comes to running, form matters. Proper running form ensures your body moves efficiently, using less energy and reducing the strain on your muscles. It involves everything from your posture and arm swing to foot placement and stride length. Good form not only improves your performance but also helps prevent injuries caused by repetitive stress and poor mechanics.

Running has become one of the most popular forms of exercise, but it’s not as simple as just putting one foot in front of the other. Unlike the effortless running we did as kids, running for fitness or distance requires more thought and technique. As we age, recovery slows, and bad habits from daily life—like poor posture or repetitive movements—can interfere with how our bodies move. Without proper form, running can lead to injuries that disrupt your progress.

While there’s no single “perfect” way to run, certain techniques can help minimize the impact on your feet, knees, hips, and lower back, especially as you increase your mileage or frequency. Here are some key tips to improve your running form and protect your body:

Focus on Good Posture

Running with an upright posture helps your body move efficiently and reduces strain on your joints. Before starting, reset your posture by reaching toward the sky to align your body. While running, keep your torso tall, your head up, and your gaze forward. Make sure your toes point straight ahead to maintain alignment.

Adopt a Midfoot Strike

How your foot hits the ground matters. Landing on your midfoot (the center of your foot) helps distribute impact more evenly and prevents overstriding, which can increase stress on your knees and hips. Avoid landing on your heels, which can cause excessive impact, or on your forefoot, which may strain your Achilles tendon and calf muscles.

Master Your Cadence

Cadence, or the number of steps you take per minute, is an essential factor in efficient running. A cadence of around 180 steps per minute is often ideal for reducing impact. To find your cadence, count how many times one foot strikes the ground in 20 seconds and multiply by 6. Using a metronome app can help you stay consistent. Aim for soft, light steps to minimize impact—imagine running as quietly as possible.

Leaning From Your Ankles

A slight forward lean can improve your running efficiency, but it’s important to lean from your ankles rather than your waist. This allows you to use gravity to your advantage, reducing the effort required from your muscles.

If you’re unsure about your running technique or have been dealing with pain for more than six weeks without improvement, it’s time to seek professional guidance. A physical therapist who specializes in running mechanics can assess your form, identify problem areas, and help you run more efficiently and pain-free. Click here to schedule an appointment or call us at 865-392-1033.