Running form basics: posture, cadence, foot strike, arms and breathing

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There is no single correct way to run. Elite runners differ visibly from one another, and your body will find a style that suits it with practice. Still, a few basics make running feel easier and help most people avoid obvious problems. This guide covers what is worth working on, what is mostly myth, and some simple drills.

Posture: tall and relaxed

Run tall, as if a string were pulling the top of your head upward.
Lean slightly forward from the ankles, not by bending at the waist.
Look ahead, a few metres in front of you, not at your feet.
Relax your shoulders, jaw and hands. Tension creeps in as you tire, so check yourself every few minutes.

Cadence: steps per minute

Cadence is how many steps you take per minute. The figure of 180 steps per minute is often quoted as ideal. It comes from coach Jack Daniels's observations of elite runners racing, not from a study of what is best for everyone. Later observations of elite runners have found a wide range between individuals, and cadence naturally rises as you run faster. What is generally useful: many beginners overstride, reaching far ahead with each foot and landing on the heel with a straight knee, which acts like a brake. Taking slightly shorter, quicker steps usually brings your foot down closer to beneath your body. If you want to experiment, count your steps for a minute at easy pace and try nudging the number up a little, not jumping to a target. Change it gradually; any change in form shifts load onto different tissues.

Foot strike: less important than you have heard

Whether you land on your heel, midfoot or forefoot has been argued about for years. Most recreational runners land on the heel, and so do many good runners. There is no clear evidence that one strike pattern prevents injury for everyone, and forcing a change, especially to the forefoot, increases the load on calves and Achilles tendons and can cause problems of its own. Focus on where your foot lands, close to under your hips, rather than which part of the foot touches first. Fix overstriding and foot strike often sorts itself out.

Arm swing

Bend your elbows to roughly a right angle.
Swing your arms forward and back, not across your body.
Keep your hands loose, as if holding something you do not want to crush.
When running uphill, a stronger arm drive helps your legs.

Breathing

Breathe through your mouth and nose together. Your muscles need the air.
Breathe from your belly, letting it expand, rather than shallow chest breathing.
Some runners like breathing in rhythm with their steps, for example in for three steps and out for two. Try it if it helps; it is not required.
On easy runs you should be able to speak in short sentences. If you are gasping, the fix is pace, not technique.

Simple drills

Drills exaggerate parts of the running action. Do a few after your warm-up, once or twice a week, over 20 to 30 metres each, walking back to recover.

High knees: quick, light steps lifting your knees towards hip height.
Butt kicks: quick steps bringing your heels up towards your bottom.
A-skips: a skipping motion with one knee lifting high, landing under the hips.
Strides: after an easy run, gradually speed up over about 80 to 100 metres to a fast but controlled pace, then ease off. Good for relaxed, efficient form at speed.

Strength helps form

Much of what looks like poor form, such as hips dropping or knees collapsing inward, is a sign of tired or weak muscles. Twice a week, squats, lunges, glute bridges, calf raises and planks help you hold good form for longer.

How to check yourself

Ask a friend to film you from the side and from behind at easy pace. Look for overstriding, arms crossing, and a slump late in a run. If you keep getting injured, a physiotherapist or running coach can assess your running in person. What part of your running form are you working on? Share your questions or drills that helped you in the comments.