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How To Change Running Form How To Change Running Form


How To Change Running Form

Learn how to change your running form with our featured guide. Improve your technique and prevent injuries with expert tips and exercises.


Whether you’re a seasoned runner or just starting out, the way you run can have a significant impact on your performance and the risk of injury. Your running form, or the way you move your body while running, plays a crucial role in your overall running experience. While some runners naturally have efficient and effective form, others may need to make adjustments to optimize their technique.

In this article, we will explore the benefits of changing your running form, common mistakes to avoid, how to assess your current form, and steps to take to improve it. We will also provide you with exercises to strengthen the key muscles involved in proper running form and stretches to improve flexibility and mobility. Finally, we’ll discuss the process of transitioning to a new running form and offer tips for maintaining proper form over time.

It’s important to note that changing your running form is not about completely overhauling your style. It’s about making subtle adjustments that can lead to improved efficiency, reduced risk of injury, and enhanced overall performance. So, whether you’re aiming to run faster, go longer distances, or simply enjoy a pain-free running experience, let’s dive into the world of changing running form.


Benefits of Changing Running Form

Changing your running form can offer a multitude of benefits, both in terms of performance and injury prevention. Here are some key advantages of making adjustments to your running technique:

  1. Improved Efficiency: One of the main benefits of changing your running form is improved energy efficiency. By making adjustments to your stride length, cadence, and foot placement, you can optimize your running economy. Efficient running form allows you to cover more ground with less effort, helping you conserve energy and maintain a faster pace for longer durations.
  2. Reduced Risk of Injury: Many common running injuries are often linked to poor form. By making conscious changes to your running technique, you can alleviate stress on vulnerable areas such as the knees, shins, and hips. By achieving a more balanced and aligned posture, you’ll be less likely to experience overuse injuries and joint discomfort.
  3. Increased Speed and Endurance: Proper running form allows for proper muscle activation and engagement. By optimizing your form, you can effectively recruit the necessary muscles to generate more power, allowing you to increase your running speed. Additionally, efficient running form reduces energy wastage, enabling you to maintain your pace for longer periods, improving your overall endurance.
  4. Better Running Economy: Running with a more efficient form can help you make the most of your training efforts. You’ll achieve greater results with less training volume, allowing for quicker progress and improved performance. Additionally, by reducing unnecessary movements and focusing on forward momentum, you’ll waste less energy on lateral or vertical movements, leading to better overall running economy.
  5. Enhanced Body Awareness: Changing your running form requires engaging with your body and observing how it moves while running. This increased body awareness can be transferred to other physical activities and sports, helping to improve overall athletic performance. By actively focusing on proper running form, you’ll develop a better understanding of your body’s mechanics, allowing for more efficient movement in various other activities.

By understanding and working towards improving your running form, you can unlock these benefits and take your running to the next level. In the following sections, we will explore common running form mistakes and how to assess your current form to begin the process of making positive changes.


Common Running Form Mistakes

It’s not uncommon for runners to unknowingly adopt certain habits or make mistakes in their running form. These errors can hinder performance, increase the risk of injuries, and limit the overall enjoyment of running. By understanding and identifying these common running form mistakes, you’ll be able to actively work towards correcting them. Here are some frequent form errors to be aware of:

  1. Overstriding: One of the most common mistakes is overstriding, which involves landing with your foot too far in front of your body. Overstriding can lead to a braking effect, causing increased impact forces on your legs and joints. To avoid this, aim for a shorter stride length, with your foot landing slightly beneath your center of mass.
  2. Slouching or Leaning Forward: Running with poor posture, such as slouching or leaning too far forward, can lead to unnecessary strain on the back, neck, and hips. Instead, maintain an upright posture with a slight lean forward from the ankles. This allows for improved balance and efficient forward propulsion.
  3. Inadequate Arm Movement: Many runners neglect the importance of proper arm movement. Your arms serve as a counterbalance to your legs and help maintain overall body stability. Avoid excessive swinging or crossing your arms in front of your body. Aim for a relaxed and controlled arm swing that moves in sync with your leg motion.
  4. Heel Striking: Landing on your heels with each stride can increase the impact on your joints and lead to inefficient energy transfer. Instead, aim for a midfoot or forefoot strike, landing with a slight bend in your knees to absorb the shock and roll through your foot.
  5. Excessive Vertical Bounce: Some runners tend to bounce up and down excessively while running, leading to wasted energy and decreased efficiency. Keep your body stable and focus on forward movement, minimizing vertical oscillation. This can be achieved by maintaining a slight forward lean and a quick turnover of your legs.

It’s important to remember that every runner is unique, and some variations in running form may be natural and acceptable. However, addressing these common mistakes will help you achieve optimal running form and minimize the risk of injuries. In the next section, we will discuss how to assess your current running form to identify areas that require improvement.


Assessing Your Current Running Form

Assessing your current running form is an essential step in identifying areas for improvement and developing a plan to change your technique. Here are some key aspects to consider when evaluating your running form:

  1. Video Analysis: Recording yourself while running can provide valuable insights into your form. Set up a camera or have a friend film you from different angles, including side view and rear view. Observe your body alignment, foot landing, arm swing, and overall fluidity of movement. Take note of any noticeable form issues or areas that require adjustment.
  2. Biomechanical Assessment: Consider consulting a sports therapist or a running coach who specializes in biomechanics. They can analyze your running form and identify any specific muscle imbalances, asymmetries, or joint limitations that may be impacting your technique.
  3. Running on Different Surfaces: Pay attention to how your form changes when you run on different surfaces. Running on a softer surface like grass or trail may allow for a more natural and efficient form compared to running on pavement. Notice if there are any alterations in your stride length, foot strike, or posture when transitioning between surfaces.
  4. Self-Feedback: During your training runs, pay close attention to how your body feels while running. Take note of any discomfort, pain, or excessive fatigue in specific areas. These sensations can provide valuable clues about potential form issues that may need to be addressed.
  5. Running with a Group or Coach: Running with others or under the guidance of a coach can provide valuable feedback on your form. They can observe your running mechanics and provide suggestions for improvement based on their experience and expertise.

Remember, the goal of assessing your current running form is to gain a better understanding of how you currently move and identify any areas in need of improvement. In the next section, we will outline the steps you can take to change your running form and start running more efficiently and effectively.


Steps to Change Your Running Form

Changing your running form requires consistent effort and a gradual approach. Here are some steps you can take to transition to a more efficient and effective running technique:

  1. Focus on One Element at a Time: Instead of trying to change everything at once, focus on improving one aspect of your form at a time. This could be your stride length, foot strike, arm swing, or posture. By giving your full attention to one element, you can make it a habit before moving on to the next.
  2. Practice Drills and Exercises: Incorporate drills and exercises into your routine that specifically target the aspect of your running form you want to improve. For example, if you aim to improve your foot strike, include drills that focus on landing on your midfoot or forefoot. These drills will help reinforce the new movement pattern and build the required muscle memory.
  3. Slowly Increase Training Volume: As you start making changes to your running form, it’s important to gradually increase your training volume. This allows your body to adapt to the new technique and reduces the risk of overuse injuries. Begin with shorter distances and gradually add more mileage over time as you feel comfortable and confident with your adjusted form.
  4. Conscious Body Awareness: Be mindful of your body and its movements while running. Pay attention to how you engage specific muscle groups, how your feet land, and the alignment of your body. Continuously check in with yourself during your runs to ensure you’re maintaining the desired form.
  5. Seek Feedback and Support: It can be helpful to seek feedback from a running coach, experienced runners, or even record yourself to assess your progress. They can provide guidance, offer suggestions, and help you fine-tune your technique as you work towards your goal.

Remember that changing your running form is a process that takes time and patience. It’s normal to experience some discomfort or fatigue as you adapt to the new movements. Listen to your body, take breaks when needed, and gradually build up your running form changes. With consistent practice and dedication, you’ll start to see improvements in your running efficiency and performance.


Strengthening Exercises for Optimal Form

Building strength in specific muscle groups can greatly contribute to achieving optimal running form. Here are some key exercises that can help strengthen the muscles involved in maintaining good running form:

  1. Glute Bridges: Lie on your back with your knees bent and feet flat on the ground. Lift your hips off the ground, squeezing your glutes at the top, and then slowly lower back down. This exercise targets the glutes, which are essential for maintaining proper hip stability and forward propulsion while running.
  2. Lunges: Stand with your feet hip-width apart. Take a step forward with one leg, lowering your body until both knees are at a 90-degree angle. Push through your front heel to return to the starting position. Lunges help strengthen the quadriceps, hamstrings, and glutes, which are crucial for maintaining proper leg alignment and power during running.
  3. Single-Leg Deadlifts: Stand with your feet hip-width apart and shift your weight onto one leg. Slowly hinge forward at the hips, extending the free leg behind you for balance, while keeping your back straight. Squeeze your glutes and return to the starting position. Single-leg deadlifts target the hamstrings, glutes, and improve balance, which are vital for stabilizing the body while running.
  4. Planks: Get into a push-up position, resting on your forearms instead of your hands. Engage your core and hold the position for a specific amount of time. Planks are excellent for strengthening the core muscles, which play a pivotal role in maintaining proper posture and stability during running.
  5. Calf Raises: Stand with your feet hip-width apart. Rise onto your toes, lifting your heels as high as possible, and then slowly lower back down. This exercise targets the calf muscles, which are important for absorbing shock and providing propulsion during running.

Incorporate these exercises into your regular strength training routine, aiming for 2-3 sessions per week. Remember to start with lighter weights or modified versions of these exercises if needed, gradually increasing the intensity as your strength improves. Strengthening these key muscle groups will not only support better running form but also enhance overall performance and reduce the risk of injuries.


Stretching and Mobility Exercises for Improved Form

Stretching and mobility exercises are essential for maintaining flexibility, preventing muscle imbalances, and improving running form. Here are some exercises that can help improve your overall mobility and flexibility:

  1. Dynamic Warm-up: Before your run, incorporate dynamic movements such as leg swings, arm circles, and walking lunges. Dynamic warm-ups help increase blood flow, loosen up the muscles, and improve mobility.
  2. Hip Flexor Stretch: Kneel on one knee with the other foot planted in front and the knee bent at a 90-degree angle. Engage your core, shift your weight forward, and push your hips forward until you feel a stretch in the front of your hip. Hold for 30 seconds and then switch sides. This stretch targets the hip flexors, which can tighten during running and affect stride length.
  3. Hamstring Stretch: Sit on the edge of a chair or bench with one leg extended in front of you, keeping the other foot flat on the ground. Bend forward at the hips, reaching towards your toes, while keeping your back straight. Hold for 30 seconds and then switch legs. This stretch targets the hamstrings, which can become tight and limit the range of motion in your stride.
  4. Calf Stretch: Stand facing a wall and place your hands on the wall at shoulder height. Step one foot back, keeping it straight with the heel on the ground. Lean forward slightly until you feel a stretch in your calf. Hold for 30 seconds and then switch legs. This stretch targets the calf muscles, which can become tight and affect your foot strike and ankle mobility during running.
  5. IT Band Foam Rolling: Lie on your side with a foam roller positioned beneath your outer thigh. Roll along the length of your IT band, from your hip to just above your knee. Apply enough pressure to feel a release in the tight muscles. Foam rolling the IT band helps alleviate tension and tightness, promoting better hip stability and reducing the risk of knee pain.

Incorporate these stretching and mobility exercises into your routine regularly, both as a warm-up before your runs and as a post-run cool-down. Remember to listen to your body and avoid forcing any stretches that cause pain or discomfort. By improving flexibility and mobility, you’ll enhance your range of motion, reduce muscle imbalances, and ultimately improve your running form.


Transitioning to a New Running Form

Transitioning to a new running form requires time and patience to allow your body to adapt to the changes. Here are some steps to help you successfully transition to a new running form:

  1. Gradual Progression: Start by making small changes to your running form. Focus on one aspect at a time, such as improving your posture or adjusting your foot strike. Begin with short runs or segments of your run, gradually increasing the duration as you become more comfortable with the new form.
  2. Body Awareness: Tune in to the sensations in your body as you run with the new form. Pay attention to how your muscles are engaging, the impact on your joints, and any changes in your energy expenditure. This awareness will help you assess the effectiveness and efficiency of the new form.
  3. Visual and Mental Cues: Use visual or mental cues to help reinforce the new running form. For example, imagine a string pulling you upward to encourage an upright posture or envision a target spot on the ground to guide your foot strike.
  4. Repetition and Consistency: Practice the new form consistently during your training runs. The more you repeat the correct movement patterns, the more natural they will become. Consistency is key to ingraining the new form into your muscle memory.
  5. Develop Stronger Muscles: Strengthening the key muscles involved in proper running form, such as the glutes, core, and hip stabilizers, will help support the transition. Complement your running training with strength exercises that target these muscle groups to enhance their strength and endurance.
  6. Listen to Your Body: Monitor your body’s response to the new running form. If you experience excessive muscle soreness, joint discomfort, or persistent pain, it may indicate that you’re pushing too hard or need to make further adjustments. Pay attention to any warning signs and be willing to modify your approach if necessary.

Remember, transitioning to a new running form takes time. Give yourself several weeks or even months to fully adapt to the changes. Be patient and celebrate small improvements along the way. Consistency, focus, and a gradual approach will help you successfully transition to a new running form.


Tips for Maintaining Proper Running Form

Maintaining proper running form is crucial for maximizing efficiency, reducing the risk of injury, and optimizing performance. Here are some tips to help you maintain proper running form:

  1. Run Tall: Maintain an upright posture while running, with your head facing forward and your shoulders relaxed. Avoid slouching or leaning forward, as this can negatively impact your breathing and overall form.
  2. Engage Your Core: Keep your core muscles, including your abdominal and lower back muscles, engaged while running. A strong core helps stabilize your upper body and maintain a proper alignment from your head to your hips.
  3. Focus on Cadence: Aim for a higher cadence, or the number of steps you take per minute, to improve your running form. Research suggests that a cadence of around 180 steps per minute is optimal for reducing the risk of injury and maximizing running efficiency.
  4. Land With a Midfoot Strike: Strive to land on your midfoot or forefoot rather than your heel. This can help reduce impact forces and promote a more efficient push-off with each stride. Focus on a light and quick foot strike.
  5. Relax Your Arms and Shoulders: Keep your arms relaxed and swinging naturally while running. Avoid tensing your shoulders or crossing your arms in front of your body. Your arm movement should complement your strides and help maintain balance and rhythm.
  6. Maintain a Forward Lean: Lean your upper body slightly forward from your ankles, rather than bending at the waist. This forward lean helps promote forward momentum and proper alignment of your body.
  7. Listen to Your Body: Pay attention to any signs of fatigue or discomfort during your runs. If you notice your form deteriorating or your muscles feeling overly fatigued, it may be a sign to shorten your run, take a break, or focus on recovery.
  8. Regularly Assess Your Form: Schedule periodic assessments of your running form. Check for any signs of regression or areas that need improvement. Utilize video analysis or seek feedback from experienced runners or coaches to help address any issues that may arise.

Remember, maintaining proper running form is an ongoing process. Continually focus on these tips and make adjustments as necessary to ensure that you’re running with good technique. Consistent practice and attention to form will lead to improved performance, reduced risk of injuries, and a more enjoyable running experience.



Improving and maintaining proper running form is a journey that can greatly enhance your running experience. By making deliberate adjustments to your form and addressing any common mistakes, you can unlock various benefits such as increased efficiency, reduced risk of injury, and improved performance.

Assessing your current running form, focusing on specific elements, and incorporating strengthening and stretching exercises are essential steps in the process. Remember to be patient and gradually transition to a new running form, giving your body time to adapt and build the necessary strength and muscle memory.

Consistency, body awareness, and paying attention to cues are key factors in maintaining proper form while running. By incorporating these tips into your training routine and regularly assessing your form, you can ensure that you’re running with efficiency, minimizing the risk of injury, and achieving your running goals.

Embrace the process of changing your running form as an opportunity for growth and improvement. Enjoy the journey of discovering a running form that feels comfortable, natural, and sustainable for you. With dedication and mindfulness, your running form will continue to evolve, leading to a more enjoyable and rewarding running experience.