Nederlands | English

Project Sports

Questions and answers about sports

How can I improve my running form?

4 min read

Asked by: Katherine Mae

Proper Running Technique: Top Six Tips

  1. Avoid Over-Striding. …
  2. Maintain a Tall Posture as You Run. …
  3. Relax Your Shoulders. …
  4. Strengthen Your Glutes & Core. …
  5. Don’t Bounce or Rotate Excessively. …
  6. Control Your Breathing.

How can I make my running form better?

8 Tips for Proper Running Form

  1. Look Ahead. Don’t stare at your feet. …
  2. Keep Hands at Your Waist. Try to keep your hands at waist level, right about where they might lightly brush your hip. …
  3. Relax Your Hands. …
  4. Check Your Posture. …
  5. Relax Your Shoulders. …
  6. Keep Your Arms at Your Sides. …
  7. Rotate Your Arms From the Shoulder. …
  8. Don’t Bounce.


How do you fix poor running form?

How to Fix Running Form

  1. Step 1: Do a gait analysis. …
  2. Step 2: Focus on one area at a time. …
  3. Step 3: Do exercises to target the imbalances in your gait. …
  4. 7 Exercises to Correct Running Form. …
  5. Step 4: Perform this weekly running routine to encourage proper form. …
  6. Step 5: Reassess your form.


How long does it take to improve running form?

4 to 6 weeks

It can take 4 to 6 weeks to notice changes in your aerobic ability and for the actual training effect being felt. Likewise, the more experienced you are, the less you will “feel” the benefits from a long run since you aerobic system is already quite developed.

Should we run on toes or heels?

Running on toes makes you faster and help you cover more distance without getting tired easily. When you heel strike, your body has to work harder, creating a disadvantage for you. Running on forefoot creates more power and engages more muscles.

How do you breathe when running?

The best way to breathe while running is to inhale and exhale using both your nose and mouth combined. Breathing through both the mouth and the nose will keep your breathing steady and engage your diaphragm for maximum oxygen intake. It also allows you to expel carbon dioxide quickly.

What are common errors in running form?

So let’s dive into the top four form errors that runners face — over-stride, pelvic drop, limited triple extension, and insufficient trunk lean.

Why do I look down when I run?

Directing eye gaze down to the ground may help the body shift forward as a whole, allowing for a ‘global’ lean, enabling the body to free-fall without opposing the force of gravity. And, looking down at the ground while running may smooth out motion rigidity and limit vertical displacement (bouncing).

What does proper running form look like?


Like another element of sound running form is footstrike. But we're not going to talk about how your foot is striking the ground we're going to talk about where your foot is striking the ground in

What is one of the best things to keep in mind while running?

Things to Keep in Mind If You’re Running More

  • Wear the Right Gear. …
  • Don’t Get a Case of the “Toos” …
  • Check Your Shoes. …
  • Don’t Push Yourself Too Hard. …
  • Be Aware of the Signs and Symptoms of Overtraining. …
  • Remember to Recover Properly.


What part of foot should hit first when running?

If you’re forefoot running, then you’d want your forefoot to hit first. If you’re mid-foot running, you’d want the entirety of your foot to land at just about the same time. And if you’re heel striking, then your heel should land first and then smoothly transition to a toe take-off.

Should you run on an empty stomach?

Fastest Way to Improve Your Running Technique (NOT WHAT …

How do you know if you have bad running form?

Here’s eight signs indicating poor running technique, and how to work on these weaknesses.

  1. Neck pain. …
  2. Shoulder pain. …
  3. Knee or hip pain particularly after running on undulations. …
  4. Elbows shooting out to the sides and hands crossing the body. …
  5. Feeling as if you are leaning backwards. …
  6. Overly fatigued quads or hips.

Can I change my running style?

Changing your running style is a slow process.



To do this you must repeat the movement many times until it is ingrained in your brain. This takes a long time and in the short term your running economy may reduce as you have to think about how you run.

How should your feet hit the ground when running?

If you’re forefoot running, then you’d want your forefoot to hit first. If you’re mid-foot running, you’d want the entirety of your foot to land at just about the same time. And if you’re heel striking, then your heel should land first and then smoothly transition to a toe take-off.

What is the best running gait?

When running with the proper stride length, your feet should land directly underneath your body. As your foot strikes the ground, your knee should be slightly flexed so that it can bend naturally on impact. If your lower leg (below the knee) extends out in front of your body, your stride is too long.