Are You Following The Proper Running Forms?

Hello friends, before you get into your any running plan, let’s quickly go over proper Running Forms. There are many areas of focus to think about in terms of running from, I like to think about them from my head down to my toes in sort of a check list fashion.


  • Head: Chin up, eyes at the horizon. Not looking at the sky, not looking at the ground, which can restrict your breathing.
  • Shoulders: Pretend like you are standing against a wall and you are pushing your shoulders back against the wall. Letting them shrug forward can cause cramps in your shoulders muscles.
  • Chest: Push your chest out slightly in front of you and stand tall. This also helps you to not shrug forward in the shoulders.
  • Arms: Bent at about 90 degree, swaying forward and backward gently but not so much that you are twisting your upper body. Use only forward and backward motion, no sideways twisting movement that will throw you off balance and restrict your momentum.
  • Hands: Hands should be cupped gently, but not squeeze to create tension. Pretend like you are holding an egg and you don’t want to crush it.
  • Legs: Knees should bend slightly and legs should simply go on in front of the other. Never lock your knees.
  • Feet: You should aim to land mid foot or closer to the balls of your feet if that feels comfortable. Some runner use a ‘heel strike’ but this can possibly lead to injuries.
  • Body Lean: It is OK to lean your body slightly forward, just a few degrees but you never want to lean too far forward. This is especially true on hills. Never lean in to the hill as it ruins your posture, always keep your running form standing tall.
  • Overall: If you use most of the tips above, even simply standing, you will notice it is a lot like having proper posture. Mid-run, I go through this list periodically to re-correct my form. Inevitably as your body gets tired, the slumping can become a problem, so always remind yourself to improve your posture. It sounds silly, but I sometimes think about meeting an important person like the President, and think about how I would stand with them in the room. Having this proper ‘running posture’ will help you avoid injuries and even improve your speed and reduce fatigue.