Run Form and Common Running Mistakes

Benefits

Proper running form promotes efficiency, pace, and injury prevention. To see areas for improvement, ask someone to video you at the start and end of a long run. Then, self-analyse and discover ways to correct your form.

Running Form Checkers

Good form makes your running more efficient, powerful, and injury-resistant. Focus on a few key areas during your runs:

Head & Shoulders

• Look ahead, keeping your chin neutral.

• Keep ears in line with shoulders.

• Relax shoulders and keep your chest open to maximize oxygen intake.

Arms

• Maintain a 90-degree bend at the elbows.

• Swing arms forwards, not across your body.

• Keep movements relaxed but controlled.

Core & Posture

• Lean slightly from the ankles, not the hips.

• Stay tall—draw a straight line from shoulders → hips → ankles.

• Engage your core—power comes from your torso, and a strong core prevents slouching.

Feet & Stride

• Footstrike should feel light and natural.

• Don’t force changes; run according to your own style.

• Focus on dynamic, powerful, and relaxed strides.

Pro Tips

• Pick 1–2 areas to focus on each run.

• Run relaxed, with power and a comfortable rhythm.

• Learn more: What is Proper Running Form?

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