6 Ways to Have Proper Running Form


6 Ways to Have Proper Running Form


A drunk person slowly being chased by no one.

A flightless bird attempting for take off.

A confused T-Rex throwing punches to catch its prey.

Oh such comedic scenes featured in some of our favorite shows and movies!

If only we can witness them in real life, what a pleasure it’ll be!

Well good news is apparently we can by simply stepping outside.

And it’s more likely to spot them out there than tuning into our digital screens.


The three scenarios above are just a few of the many ways to describe a person with bad running form. As funny as it sounds, bad running form is a serious issue that continuously affects the global running community! It has led to failed PR attempts, several race DNFs (Did Not Finish), and even countless injuries. Such an urgent matter must be addressed, and runnr believes that we can help solve this problem!

Having the right running form is key to achieving comfortable, faster and more efficient runs. It puts less stress on the body which reduces the risk of getting injured, and promotes better overall running performance. Regardless of what types of runs you incorporate in your training, improving your form is a guaranteed way to make the most out of each one. Running will feel much easier and you’ll be more confident as you approach your next race. Access to the right running essentials together with good running form from head to toe, is the best way for you to make the most out of your running journey! So here are 6 ways on how you can start perfecting it.


Running Forms

1. Feet

The midfoot strike is the most accepted way of landing your foot when running. It is where the heel and ball of the foot touches the ground simultaneously, keeping weight balanced on your hips, knees and ankles. However, not all runners have the same natural footstrike and gait. Some may run on their toes or strike with their heels, instead of landing midfoot. This makes them more likely to get injured but it does not mean they are running the wrong way. The idea behind landing in running is using the foot to push off the ground towards the next stride, and forefoot and heel strikes still accomplish that. So rather than forcing changes in natural stride, getting the right shoe is a valid alternative.

Click here to see the runnr guide to the perfect running shoes.



2. Thighs and Knees

Carefully managing how high you lift your thighs when running is important. It dictates the amount of energy used upon landing so the higher it goes, the harder the impact. This affects the quads which propels forward movement and helps power up your runs. The knees meanwhile supply extra forward momentum and helps increase stride length. Keeping them in line with the middle of your foot when striking the ground is highly recommended. This enables the knee to stay lower, promoting energy efficiency on every knee drive and lessens potential injuries in the lower body region.



3. Hips and Waist

Running with a body slightly leaned forward instead of a completely upright position is recommended. This lean comes from the hips and not by rolling the shoulders forward (will cause fatigue and aches). Running in this angle means the torso is ahead of your hips, allowing the hip base gain more power from each stride. The waist should also be kept tilted up, not down. The lean angle comes from your hips, so incorrectly bending the waist will only add pressure to the hips resulting to a wrong running form.   

4. Arms & hands

Your arms and hands generate energy when running, helping dictate how fast or slow your pace is. The best way to move them is to swing the arms close to your waist back and forth while bent at a 90 degree angle. The hands meanwhile are constantly kept relaxed as if you’re holding an egg while moving. Swinging the arms sideways and clenched fists are not advisable as doing so will only create tension in the upper body region, making the shoulders, torso and neck feel more tight. It is also very inefficient since it is extra energy being consumed that’s better off used in the actual running.



5. Shoulders

Your shoulders are critical in maintaining proper arm movement and posture when running. The shoulder joints dictate the proper back and forth swing of the arms like a pendulum, so keeping them loose and relaxed without being hunched over is important. This also naturally pushes your chest and body forward promoting better running form.  Normally, runners have a tendency to shrug the shoulders towards the ears deep into a run. This bad habit restricts proper breathing and disrupts momentum. The next time you find yourself doing this, try squeezing your shoulder blades at the back together. This allows the shoulders to drop and will keep them in a more relaxed position.

6. Neck and head

Keeping your head up when running is a basic yet easily forgotten rule by many runners. Instead of staring down at your feet which causes the head to slightly tilt forward, look ahead and focus on the path or ground 10 to 20 feet ahead of you. This avoids causing stress on the neck and upper back when they are required to work harder in supporting the weight of the head. It also helps keep your posture straight. A head held up straightens the back, helps level the shoulders and keeps the pelvis in a neutral position.


So these are 6 ways on how you can start practicing proper running form. With these in mind, you are well on your way towards running success. Take time slowly getting used to them, and you’ll eventually find running to be more enjoyable! More importantly, you won’t ever have to worry about your running form compared to:

A drunk person slowly being chased by no one.

A flightless bird attempting for take off.

A confused T-Rex throwing punches to catch its prey.


Find yourself ready to cover some miles and check if you have the right running form? Don’t forget to gear up first, so go visit your nearest runnr store or shop here at www.runnr.com.ph, for your much needed running essentials! Make sure to follow us on Facebook and Instagram as well, to stay up-to-date with all the latest on anything and everything runnr, the leading running specialty store in the Philippines. Happy running!


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