Perfect Running Form

Whether you’re a beginner or experienced runner, learning how to maintain proper form and breathing will improve your performance and decrease the risk of injury.

The most important thing to remember about perfect running form is to “RUN TALL” – stretching yourself to your full height.

The tips below might seem a little daunting at first, but if you simply remember to run tall, you will be doing most things right already.

HEAD

Hold your head high, centered between your shoulders and keep your back straight. Focus your gaze in front of you. Relax your jaw and neck, keeping your chin straight.

SHOULDERS

Keep your shoulders low, loose, and relaxed. Never slouch. If you feel your shoulders moving upwards or getting tense, shake them out to relieve the tension.

TORSO

Your torso should be upright, opening up your chest, which allows for maximum lung capacity and the ability to breathe easier. Don’t lean back and do not hunch over.

ARMS/HANDS

Your arm movements are important because they help to propel you forward while running. Keep your elbows bent at a 90 degree angle.

Your arms should be relaxed. Keep your movement moderate; don’t swing your arms too high or too low. You want to keep your arms between chest and waist level.

Keep your hands and wrists relaxed in an unclenched fist and your fingers lightly touching your hand.

KNEES/LEGS

Keeping your knees fairly low creates an energy efficient stride. A slightly bent knee helps to absorb the impact when you hit the ground.

FEET

Aim for your feet to land underneath your body. Let your feet hit the ground lightly. Land on mid-foot and roll your foot forward onto the ball of your foot/toes to spring off the ground.