On the surface, running seems simple. It’s just putting one foot in front of the other… quickly. But as soon as you actually get into it, you start to realise that there’s a lot more to jogging than meets the eye – particularly when it comes to posture and form. Get those wrong, and you’ll run into injury before you can google your nearest Parkrun.

But if you’re new to the sport, it can be difficult to know what correct form actually looks and feels like – especially if you’re struggling with breathing and small niggles. It’s not as if you can do all your training in front of a mirror, as you might a weights session or pilates class.

So, what does good form involve? And how can we tell if we’ve finally cracked it?  

Before we dive into the key components of good form, there’s one important thing to keep in mind: every runner is different.

While there are some ways to maximise the efficiency of your runs, the way everyone moves is different, and that means what’s optimal form for one runner may not be right for another. 

Essentially, there’s no such thing as ‘perfect’ form – only what works for you and your body and helps you to remain injury free (while also helping you to perform at your best). 

That means that if you’re used to running in a certain way and it isn’t causing you any injuries, there’s no harm in sticking to it.

With that being said, if you’re new to running, then focusing on some key areas of your running style can help you to set off on the right foot.

Holly Stables, an Asics UK Frontrunner representative and community manager, says there are six main components to good form, which we’ve listed below. 

The six key components of good running form

• Posture
• Arm position
• Footstrike
• Cadence
• Stride length
• Core 

“Correct running form is important to minimise the risk of injuries, improve running efficiency and optimise overall performance,” she explains. “It’s a good idea to work with a running coach or experienced runner to get personalised guidance on improving your running form.”

If you’re at the start of your running journey or don’t fancy spending lots of money, then investing in a running coach may not be the best option for you. But don’t fret – there are ways to work on your form without enlisting the help of an expert.  

Keeping the areas outlined above in mind, it’s possible to improve your form simply by shifting your focus onto the areas that trouble you the most.

Linda Meek, the co-founder and co-owner of the running community Start Running Stay Running, recommends using the following techniques to improve your form in the six key areas.

1. Posture

To get started, try focusing on your back – your spine should be neutral, with your pelvis not tipped forward or backward. “If you think about your back being straight, then other things will start to fall into place,” Meek explains. “Your head should lift up and be looking forward, and your shoulders relaxed and down.”

Of course, staying upright with a straight back isn’t always as easy as it sounds, especially towards the end of a run when you’re feeling tired. It’s at this point when visualisations can help you to stay in touch with your body – for example, imagining a hot air balloon is attached by a string to the top of your head and pulling your body off the ground. 

2. Arm position

Your arms play an important role in maintaining your momentum as you run, so nailing the right form can help to improve your efficiency.

“Your arms should be at a 90-degree angle driving back and forth,” Meek suggests. “I tend to think of my arms being on a train track.”

Clenching your fists too tightly – no matter how much you’re focusing on getting to the finish line – also isn’t a good idea, she adds. “Your hands should be relaxed – imagine you are holding a crisp between your thumb and forefinger (I like to imagine a Pringle) and you don’t want to break it.”

3. Footstrike

There are three main types of footstrike – ie the way in which your foot hits the ground – forefoot, midfoot and rearfoot. There’s a lot of debate in the running community over which, if any, is better, but the consensus is that you should land on the middle of your foot where possible to reduce the risk of injury.

“You should aim for your legs to drive up and forward, pushing yourself off from the ground with your toes,” Meek adds.

It’s worth noting that you shouldn’t really look at your footstrike in isolation – your cadence and stride length will also influence what form is better for you and keep you injury free.     

4. Cadence and stride length

Instead of focusing on each one of these individually, Meek recommends trying a simple trick to improve both at once.

Generally, this will mean increasing your cadence and decreasing your stride length; overstriding can place increased pressure on your lower leg muscles, putting you at risk of injury.

“If you feel like your strides are too long, you can increase the number of strides you take per minute,” Meek explains. “A good way to do this is to listen to music that is slightly quicker than the beat you would run to. This will improve your running efficiency and put less stress on your legs.

“Once you have a song, you can lock that in when you need to think about your strides/cadence. Mine is I’m So Excited by the Pointer Sisters!” 

5. Core

As well as your abdominal muscles, your core also includes your hips and pelvis – both of which are important to focus on when you’re running.  

Engaged core aside – this helps to maintain stability and balance – you should think about which way your hips and pelvis are facing, Meek says.

“Your hips and pelvis should be in a neutral position – not tilting forwards or backwards,” she explains. “I try to think about my hips having headlights on them and trying to keep the lights straight on the road – try whatever works for you!” 

It’s all well and good knowing what correct running form looks and feels like, but if you’re used to running in a certain way, you might find it hard to switch to a different technique right off the bat. So what’s the best way to get started?

1. Start small

We’ve already established that the world of running can seem pretty overwhelming at first, so don’t try to tackle all areas of your form at once. Instead, pick one thing you want to improve and start working on that.

“To change your running form effectively, start with a gradual approach by focusing on one or two key elements at a time, while incorporating strength exercises and drills that target weak areas,” Stables says.

2. Do some drills

Running drills – like grapevines, butt kicks and high knees – will help to promote your mind-muscle connection and make it easier to tap into your body during your runs, Meek says.

Start by doing just a couple of drills before each run to make paying attention to your form easier.

3. Look at your running set-up

The items you carry with you on a run, as well as the way you carry them, can disrupt your form, so analysing your set-up can be an easy fix.

“Are you carrying a phone on your arm? This can make a difference to your arm swing and cause an imbalance,” Meek says. 

“Do you carry a bottle in your hand? This can also change the way you run. You could consider a hydration vest that can house both phone and drink.”

4. Strip things back

If you want to really focus on your form, then strip things back and just spend some time running on a treadmill. 

If you can get in front of a mirror while doing so, even better – you’ll be able to really zone in on what your body is doing without having to worry about the weather and dodging people.  

Images: Getty