RUNNING TECHNIQUE: Proper ways of running more efficiently

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Running technique is an essential component of running form improvement and performance. It is an essential aspect of human locomotion, a viral physical activity too. The correct way to run is known as the running technique.

A correct running form is more efficient and less tiring. If you run correctly, you will reduce the effort required and reduce musculoskeletal injuries.

Proper running improves posture, stabilizes pelvic movements, and teaches runners to use gravity instead of muscle power to create momentum and frequency.

If you want to improve your running, it’s advisable to look at your running form and make the necessary adjustments and improvements.


While running:

  • Your head should not move, and you should face forward.
  • Tilt your torso slightly forward.
  • Your fingers should be open.
  • Always look ahead.
  • Do not cross your feet.
  • Do not raise your arms above your shoulders or cross in front of your chest.
  • Your elbows should be at right angles.
  • Lift your knees to a 90 degrees angle while running.


Running form is how your entire body is involved in locomotion from head to toe. Your entire body needs to be appropriately aligned.

Using the proper running form improves your running efficiency and decreases fatigue while eliminating all possible risks of injury.


Jogging is running at a slow, gentle or leisurely pace. It has its physical and health benefits, so even while doing it, you have to make sure you do it right to get the best out of it.

What to do:

  • Start by walking first. It preps your body and stretches your muscles. Gradually pick up the pace.
  • Keep your upper body relaxed, maintain a good posture and look forward.
  • Avoid slumping your shoulders or tilting your head.
  • Keep your arms loose and relaxed. Avoid crossing your arms in front of your body.
  • Use a midfoot strike and avoid hitting the ground with your heel. It will reduce the stress on your knees.


Now, this is more aggressive and highly intensive. Sprinting requires a lot of muscle activity and forces you to keep up. Consider these tips while striding:

  • Lift your chest and soften your shoulders. Avoid lifting them close to the ears.
  • Use fast short strides.
  • Practice landing softly and with minimal impact to the ground.
  • Maintain a steady rhythm.
  • Keep your upper body tall directly over your hips and relax your shoulders.
  • Your feet should land directly underneath your centre of mass.
  • Do not overstride. While you’re sprinting, over striding can cause stress on your hamstrings.
  • Don’t run on your toes.

On a treadmill

By improving your technique, you will reap the benefits that come with your training. Here are a few proper treadmill forms you need to consider:

  • Maintain good posture. At this moment, consider yourself an athlete. Level your pelvis and spine, engage your core, and keep your feet pointing forward.
  • Keep looking forward. Do not try to look down at your feet or dashboard. You risk suffering neck and back strain whenever you look down. Looking forward will as well prevent post-workout pain and aches.
  • Mimic your outdoor running when using a treadmill. Yes, train your mind to look at the treadmill like it’s the road.
  • Avoid holding onto the rails. They are meant to assist you on and off the treadmill safely. Doing so helps when you’re fatigued, but it dramatically increases the risk of injury.
  • Use your arms. Bend your elbows at 90 degrees and avoid over swinging them.
  • Strike correctly. Remember, you are mimicking your outside run. Do not strike the belt with your heels; take advantage of your body’s centre of gravity.
  • Try your best to run with your natural form.
  • Run in the middle of the treadmill.
  • Do not lean forward or slouch.
  • Most importantly, keep your body relaxed.


Whether running to improve your body function or training for a marathon, your running technique can not be overlooked.

Keep  these following tips in mind to help you maintain proper form while you’re getting your track miles leveled up:

  1. Avoid overstriding. Instead, try increasing your cadence stride frequency.
  • Maintain a tall posture while running. Think of it like someone directly above you pulling you up by your medium hair.
  • Relax your shoulders. Tension in your shoulders and arms can hinder motion and destabilise balance.
  • Strengthen your glutes and core. On top of running, there are several exercises that you can do to strengthen your muscles.
  • Do not bounce or rotate excessively. Maintain the culture of running in a straight line. In the same way, your focus should be on moving forward and not sideways.
  • Control your breathing. Breathing is a very crucial aspect of running. Breathing right will supply oxygen to your muscles which will increase productivity and build endurance.
  • Personalise your running form. Know your endurance pattern, find out whether you are a forefoot/midfoot striker, barefoot runner, etc. Take time to study your body and point out what works best for you. It will help you develop techniques that can improve your form efficiency.


Running school offers running technique coaching in a block of six sessions to ensure that you successfully change your technique and reach your goal. The first session will consist of biomechanical analysis.

The following five training sessions are dedicated to learning the correct technique by using our accelerated learning methods.

This program is suitable for:

  • Beginner runners
  • Serious amateurs
  • Elite runners
  • Distance runners
  • Sprinters
  • Triathletes

Running school offers a wide range of courses to help you achieve your desired goals. We offer CPD courses, certification programs, online courses, and training.

For more information, visit our website.


Exploring your running technique is one of the ways that can help you enjoy running more.

Finally, doing strength exercises to complement your running routine can help you increase your performance. I would advise you to include it in your training schedule.


Nanyanzi Prudence Joan is a content writer at Pearl Lemon PR, creator, and musician. She considers herself a multi-potentialite. Well, she has her head in almost everything.

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