Proper running posture

The Proper Running Form

The Proper running form: Relaxed upper body, keep your head balanced, relax your shoulder and your upper body, look ahead, lean from your ankle, land your feet directly underneath your body, swing your arms 90 degrees like a pendulum.

A good running technique is not only about proper foot landing and body posture. It is as much about how you are breathing and even what you are thinking while running!

Usually, good form is whatever feels the most natural to you. Changing your body’s running form to try to mimic someone else’s can result in some pretty bad injuries.  Here are some general pointers though:

RUN TALL – Posture should be straight, with a slight forward lean. You shouldn’t be hunching over or “sitting” while running, like a lot of people do.  Keep your chest open. Relax your Upper body. Keep your head balanced, relax your shoulder and your upper body, and look ahead.

Arms should be comfortably at 90 degrees angle at the elbow and swinging perpendicular to your body (not crossing in front of your chest). This helps to keep your lungs open and utilizes upper body strength to propel you forward. The swinging action of your arms should come from the shoulders, and the elbow should remain locked at a 90-degree angle. Looking straight ahead should help you aim your posture.

DON’T HEEL STRIKE – Heel striking causes injuries. It’s like you essentially putting the brakes on yourself with every step. Land with your foot beneath your hips, usually on the midfoot.  Landing on the heel will cause a braking action which will slow you down your run as well as puts strain on your knees and other joints.

Don't Heel StrikeSource:

DON’T OVERSTRIDE – If you don’t move your body along with your stride while running and if your foot doesn’t land lightly & directly under the hips then most likely that you land on your heel. So whenever you take a stride, your feet should be landing underneath you, not in front of you.  Try and let your foot land right below your center of gravity.

Proper running postureSource:

Taking longer or more bounding steps does not always translate to running faster.  Most of your forward motion should be coming from

  1. Pushing off the ground behind you, and
  2. A slight forward lean from the ankles that allow gravity to do some of the work for you.

Also, smiling is essential. It will tell your mind how much you’re enjoying this 🙂