Run Smoother, Run Stronger: 3 Simple Fixes for Better Running Form
Running should feel smooth, efficient, and powerful—not like a struggle. If you’re battling fatigue, nagging injuries, or just feel sluggish, your form might be holding you back. The good news? Small adjustments can lead to big improvements.
There is a lot of info out there on running form but in my experience we need to simplify our approach to form. Here are three simple areas to focus on:
1. Posture First: Run Tall and Aligned
Your posture is the foundation of efficient running. Slouching or leaning too much from the waist puts unnecessary strain on your back, hips, and legs.
✅ How to Improve:
Check-in while running: Every 5–10 minutes, do a quick posture scan—are you tall, relaxed, and slightly leaning forward?
Think of a string: Imagine a string pulling you up from the crown of your head. This keeps your torso stacked over your hips and prevents collapsing.
Strengthen your posture: Core and upper back exercises, like planks and band pull-aparts, help reinforce good form.
2. Quick, Light Strides: Avoid Overstriding
Overstriding—when your foot lands too far in front of you—is a common form mistake that leads to inefficiency and injury. The goal is to land with your foot closer to your center of mass.
✅ How to Improve:
Listen to your footstrike: Aim for a quiet, light landing rather than a loud slap on the pavement.
Increase your cadence: Many runners benefit from aiming for 170–180 steps per minute (count one foot’s steps for 30 seconds and double it). Cadence is different for everyone, so don’t take 170-180 as a hard rule.
Run like you are on a bike: Think of your running stride like pedaling a bike. When you ride, your foot moves in a circular motion—lifting up, driving forward, and coming back down under your body. Running should follow a similar pattern.
3. Arm Swing Matters: Keep It Relaxed & Efficient
Your arms help set the rhythm for your legs. If they’re tense or swinging across your body, they waste energy and throw off your stride.
✅ How to Improve:
Relax your hands: Pretend you’re holding a raw egg —gripping too tight will crush it, too open you’ll drop it.
Keep elbows bent at 90 degrees: Your arms should swing forward and back, not across your body.
Shake it out: If your shoulders or hands feel tense mid-run, shake out your arms for a few seconds and reset.
These small adjustments won’t feel natural right away—but practice makes progress. Pick one area to focus on in your next run, and over time, these small changes will help you run smoother, faster, and with less strain.
Live What You Love
~ Coach Dusty
