How to Run Efficiently

Efficient Running

Running efficiency looks different for every athlete and is influenced by individual physiology. Improving form should be done gradually—changing too much, too fast can increase injury risk. A simple head-to-toe approach helps you build efficiency safely.

Footstrike

Efficient running relies on landing and pushing off smoothly.

• Forefoot or midfoot striking can be efficient, but footstrike type matters less than where you land

• Aim to land under your body or close to it, not far out in front

• Avoid overstriding—think push down and back, not reach forward

• A slight forward lean from the ankles helps your foot land near your centre of mass

Legs & Hip Drive

• Your shin should be close to perpendicular at foot strike

• Knee should align over the middle of your foot

• On lift-off, your knee should move forward (not flare in or out)

• Strong hip drive improves stride power and efficiency

Lifting the knee forward naturally drives the opposite hip backwards—this connection creates a stronger stride.

Torso & Posture

• Lean slightly forward from the ankles, not the hips

• Imagine a straight line from ankles to ears

• Run tall: lift your chest, straighten your spine, shoulders back and down

• Head stacked over shoulders, shoulders over hips

Think of a string gently lifting you upward—this helps avoid slouching and overstriding.

Arm Swing

• Arms bent around 90 degrees

• Drive elbows back, not across the body

• Hands move forward and back, brushing near your waistband

• Keep fists relaxed, not clenched

Efficient arm swing helps your feet land under your body.

Shoulders & Head

• Keep shoulders relaxed and low

• Avoid hunching as you fatigue

• Maintain a natural forward gaze

• Don’t look down at your feet—this pulls your posture forward

Your head position affects balance all the way down to your feet.

Proprioception (Balance & Control)

Proprioceptors are sensors in your muscles that control balance and alignment.

Improving proprioception helps:

• Improve running efficiency

• Reduce injury risk

• Improve stability on all surfaces

Ways to train it:

• Single-leg balance drills (eyes closed, add movement)

• Trail running on uneven terrain

Trail running increases sensory feedback and strengthens stabilising muscles from feet to core.

Cadence

Cadence varies by pace and workout type:

• Easy Zone 2: ~165–168 spm

• Tempo Zone 4: ~178–181 spm

General guideline:

• Most efficient runners fall between 170–190 spm

Tools to help:

• Metronome on your watch

• Music apps with adjustable BPM

As pace increases, cadence should increase—while maintaining good form.

Strength & Conditioning

Strength and mobility work supports efficient running by:

• Improving power and coordination

• Increasing stability and range of motion

• Reducing injury risk

• Addressing imbalances from repetitive running

Think of strength training as building an internal “scaffold” to support your running.

Helpful Running Cues

Simple cues can instantly improve form:

• Soft and Quiet – reduce impact and run more smoothly

• Skateboarding – push down and back, not forward

• Rhythm – aim for smooth, relaxed flow at all speeds

Try cues like:

Run tall. Run strong. Run relaxed.

Find what works best for you and return to it when fatigue sets in.

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