Running Form: 7 Tips for Proper Running Form

When running, your movement should remain fluid and relaxed, and your breathing should be slow and rhythmic. Follow these steps to practice correct running form:

1. 1. Maintain a neutral head and neck position while keeping your eyes forward. Your chin should remain tucked throughout the movement as if you were holding an egg under your chin.
2. 2. Your posture should be tall while maintaining a slight forward lean. Your shoulders should remain level and relaxed.
3. 3. Arm swing should come from your shoulders in a forward and backward motion. On the backswing, your elbow should pass your shoulder. On the frontswing, your elbow should finish in line with your ribcage or slightly ahead of your ribcage.
4. 4. Your hands should be light and relaxed.
5. 5. Your pelvis should be tucked, and your ribs should be down.

As you practice your running technique, keep these tips in mind:

1. 1. Practice good posture. Posture is an essential part of good running form, so avoid slouching or hunching your upper body while running.
2. 2. Run with a midfoot strike or forefoot strike. If you overstride, you increase your risk of injury by heel striking, landing on the back of your foot rather than your midfoot or forefoot. A midfoot strike or forefoot strike allows you to run faster while using less energy.
3. 3. Wear proper shoes. Choose footwear that is flexible, durable, and provides optimal cushion and stability for your foot. Be sure to wear running shoes that are the correct size and in good shape. Improper footwear can result in knee pain, lower back pain, or a twisted ankle.
4. 4. Keep your arms in motion. Relax the muscles in your upper back, bend your elbows at a 90-degree angle, and keep your arms moving back and forth in a straight line. Avoid crossing your arms in front of your body.
5. 5. Be sure to cross-train. Remember to supplement your running routine with other strength training exercises like glute bridges, squats, and planks. Core strength is essential for practicing proper running technique.
6. 6. Do a pre-run stretch. Be sure to stretch before running, especially your lower body muscles like the hamstrings. Stretching exercises can help keep you injury-free.
7. 7. Take care of running injuries. If you experience a running injury, stop running immediately and talk with a doctor or physical therapist.

If you have a previous or pre-existing health condition, consult your physician before beginning an exercise program. Proper exercise technique is essential to ensure the safety and effectiveness of an exercise program, but you may need to modify each exercise to attain optimal results based on your individual needs. Always select a weight that allows you to have full control of your body throughout the movement. When performing any exercise, pay close attention to your body, and stop immediately if you note pain or discomfort.

In order to see continual progress and build body strength, incorporate proper warm-ups, rest, and nutrition into your exercise program. Your results will ultimately be based on your ability to adequately recover from your workouts. Rest for 24 to 48 hours before training the same muscle groups to allow sufficient recovery.

Throw on some athleisure, fire up a MasterClass Annual Membership, and get ready to sweat it out with exclusive instructional videos from Nike Master Trainer and GQ fitness specialist Joe Holder. Want to improve your cardiovascular endurance? Give Joe’s HIIT workout a go. Trying to get a little swole? He’s got a strength training workout for that. From fitness tips to nutrition hacks, Joe will have you feeling healthier in no time.