There is a big difference between running and running correctly.
The following are 10 running-form principles based on biomechanics and running economy.
1. Head Position
Keep your gaze forward, eyes focused on the horizon. This encourages a neutral neck position and balanced posture.
2. Body Position
Maintain a slight forward lean from your ankles to your shoulders. This helps engage your core and promotes efficient forward momentum.
3. Stride
Avoid overstriding or excessive vertical bounce. Aim for a compact, efficient stride that keeps you close to the ground.
4. Stride Turnover
Avoid overstriding or excessive vertical bounce. Aim for a compact, efficient stride that keeps you close to the ground.
5. Foot Strike Position
Land with your foot beneath or just slightly ahead of your hips. This reduces braking forces and improves efficiency.
6. Sweep Don't Pound
Your foot should land while already sweeping back under your body. This natural motion minimizes impact and maintains forward flow.
7. Pelvis Rotation
Allow gentle pelvic rotation—around 15 to 30 degrees—as part of your natural gait. This aids stride length and fluid movement.The pelvis should rotate by 15-30 degrees.
8. Leg Extension
Extend your leg from the hip, not your lower back. This protects the spine and helps generate more power from your glutes.
9. Arm Movement
Drive your arms from the shoulders, keeping elbows bent at about 90 degrees. This supports rhythm and balance.
10. Relax
Stay loose through your upper body. Keep your hands, shoulders, and face relaxed to avoid wasted energy and tension.
Putting It All Together
The video below shows proper form.