Get Faster By Tweaking Your Run Form [Not Running More]

Asian Female Runner Inclusion Running Form

Your run form can make or break your race. If you are duathlete or a triathlete - you also have to contend with coming off the bike and making sure you have enough left in the tank to finish the race strong.

Focusing on the trail runners and multisport athletes whose race format includes a run - we know you are constantly checking in with your mind and body to see if you can withstand the terrain and conditions to get to the finish line.

How you tackle your run training and how your start your run makes the biggest difference in how you finish the day.

You can be a better & faster endurance runner just by working on your run form. You have the capability to run faster & reduce injuries quickly just by tweaking your run form for optimization.

How does the old adage go: Work smarter not harder.

Read up on our run form tips on how to keep good form & maximize energy for the long haul.

10 Running Form Techniques

& Tips to Run Better & Faster


Look Ahead

Don't stare at your feet. Your eyes should be focused on the ground about 10 to 20 feet ahead of you. Not only is this proper running form, but it's also a safer way to run because you can see what's coming and avoid falling.

Lean at Ankles

Probably everyone has heard of forward lean to help you move forward, but some attain this by bending at the hips and cutting off key posture requirements. Lean at ankles, not hips.

Fall Forward on Run

The forward lean helps this. It’s akin to feeling like you are running downhill. You want your feet to HAVE to come forward under you to catch you from falling on your face.

Core & Waist Positioning

You want your waist staying open – not bending at hips – but you want your center of gravity over where your feet will land.

Think of your hips as a bowl and you don’t want to have that bowl tip over in any direction and spill your fruit. So if you are leaning forward, the bowl stays up.

Les Mills Fitness Instructor Running Form Core

Center of Gravity

Center of gravity out front, force feet land under body. The bowl stays up, lean at ankles and your center of mass of your torso should be slightly forward making your feet want to keep moving forward to stop you from falling over. Momentum FORWARD!

Arm Movements

Good arm swing, but not crazy. You want that arm swing to aid you in your recovery swing, but not so crazy and wide you waste energy by flailing arms. Tight to the body, elbows out, but have a nice swing down and up to chest high.

Opposite arms to legs for the best momentum & balanced rotation.

Forward Motion

Push off with rear leg. Don’t just drag it through on the recovery swing. Really PUSH off with that back leg pushing you forward. Make the glutes do some work and relieve the quads.

Knee Flexion

Pull knee hip height when swinging forward. Don’t get lazy about the front leg reach. If you have a wimpy lift, you will not get the full reach and capacity out of each stride.

If you have to keep running, you want the full results of each stride. Pull that knee up at least hip high parallel to the ground for the upper leg to get a fluid forceful stride.

Relax Your Shoulders

Your shoulders should be relaxed, not hunched over or up by your ears. Rounding the shoulders too far forward will tighten the airways in your chest and restrict your ability to breathe well. You'll breathe a lot easier if your shoulders are relaxed. Running with relaxed shoulders will release stress, tension and make your rotations smoother.