Ultimate running techniques for every runner

What is the best technique for running?

Finding the “best” technique depends on your body, goals, and even the type of running you do. A strong, efficient technique generally includes:

• Posture and alignment: Keep your head up, chest open, and lean slightly forward from your ankles—not your waist. This position helps reduce strain on your lower back and makes your stride smoother.
• Steady cadence: Aim for about 180 steps per minute, which reduces the impact on your joints and encourages shorter, faster steps.
• Arm Swing and Forward Lean: A strong core supports proper posture, ensuring an efficient arm swing and forward lean. Keep your arms bent at 90 degrees, swinging them naturally without crossing your body. Lean slightly forward from your ankles to reduce lower back strain and improve running efficiency.

Pro tip: Practice running with relaxed shoulders and a natural arm swing. Keep your arms at about a 90-degree angle and move them back and forth without crossing them in front of your body. This keeps your energy focused forward.

Running techniques for beginners

Running well doesn’t mean going fast all the time. For beginners, it’s about building habits that make each run feel smoother and safer. Start with:



• Proper posture and breathing: Relax your shoulders and keep your chest open. Breathe naturally, ideally matching your breaths with your strides (like two steps per inhale and two per exhale).
• Shorter strides and quick cadence: Keeping your steps quick and short minimizes impact on your joints and keeps your form stable. Over time, your body will adapt, and your stride will naturally lengthen as you gain strength.
• Mindful foot placement: Aim to land lightly on your midfoot to reduce stress on the knees and encourage a natural forward motion.

How to improve running techniques

Refining your running technique can transform your performance, minimize injuries, and make your runs feel smoother and more enjoyable. Here are key tips to enhance your technique:



• Focus on posture: Keep your head up, gaze forward, and chest open. A slight forward lean from your ankles (not your waist) helps maintain momentum and reduces strain on your lower back.
• Shorten your stride: Overstriding can cause excessive impact on your joints. Aim for a quick cadence (around 170-180 steps per minute) to improve efficiency and reduce injury risk.
• Engage your core: A strong core stabilizes your body and maintains proper form throughout your run. Incorporate planks, bird-dogs, and dead bugs into your strength training routine.
• Optimize arm movement: Keep your arms bent at a 90-degree angle and swing them back and forth naturally, without crossing them in front of your body. This supports forward momentum and conserves energy.
• Strengthen your feet and ankles: Practice exercises like toe curls and calf raises to build strength and stability, ensuring better ground contact and reduced fatigue.
• Drill for form: Include drills like high knees, butt kicks, and A-skips in your warm-up. These help reinforce proper movement patterns and prepare your body for efficient running.
• Record and analyze your runs: Use a phone or camera to record your form during a run. Look for areas to improve, such as excessive heel striking or unnecessary upper-body tension.

Pro tip: Improving technique takes time and consistency. Incorporate one change at a time to avoid overwhelming your body, and practice regularly to make it second nature.

Common mistakes and how to avoid them

Every runner has their quirks, but there are a few common mistakes to watch out for. Catching these early can save you from potential injuries and make your runs more enjoyable:

• Overstriding: Taking steps that are too long can cause you to land with your foot too far in front of you, increasing the risk of injuries. Shorten your stride, aiming to land beneath your hips.
• Heel striking: This happens when you land on your heel with each step. Try to land softly on your midfoot, which reduces impact and encourages a smooth, forward motion.
• Tension in the upper body: Keep your shoulders and arms relaxed. Running isn’t just about your legs—your upper body plays a role too. Tense shoulders drain energy and affect your balance.

Pro tip: Check your form during every run, especially when you’re feeling tired. Proper form often slips as fatigue sets in, so quick “form checks” can make a big difference.

Running Techniques to Avoid Low Back Pain

Low back pain is a common issue for runners, often caused by poor posture, weak core muscles, or improper running form. Implementing the right techniques can help reduce strain and keep your back pain-free:



• Engage Your Core: A strong core stabilizes your pelvis and lower spine, reducing unnecessary movement that can lead to strain. Incorporate planks, side planks, and bird-dog exercises into your routine to build core strength.
• Maintain Proper Posture: Keep your head up, gaze forward, and chest open. Lean slightly forward from your ankles, not your waist, to avoid putting pressure on your lower back.
• Shorten Your Stride: Overstriding can create excessive impact, leading to strain on the back. Focus on a quick, efficient cadence of about 170-180 steps per minute.
• Strengthen Your Glutes and Hips: Weak glutes and tight hips can cause compensatory movements that stress the lower back. Exercises like hip bridges, clamshells, and lateral band walks can improve strength and mobility.
• Wear Proper Footwear: Choose running shoes that provide adequate cushioning and support. Proper shock absorption reduces the impact on your spine with every step.
• Warm Up and Cool Down: Include dynamic stretches before your run and static stretches afterward, focusing on your hip flexors, hamstrings, and lower back. Stretches like the cat-cow and low lunge with a twist are particularly effective.
• Avoid Excessive Bounce: Minimize vertical oscillation (bouncing) by focusing on a smooth forward motion. Excessive bounce can increase the impact on your spine and lead to discomfort.

Pro Tip: If you feel tightness in your lower back after a run, try lying on your back and gently pulling your knees to your chest to relieve tension.

Running form tips for 5k and 10k

Running a 5k or 10k requires a balance between speed and stamina. Here’s how to keep your form steady and efficient:

• Check-in with your form: Every mile, do a mental body scan: are your shoulders relaxed, core engaged, and strides even? These quick checks keep you aligned and focused.
• Pace yourself: In these shorter races, it’s easy to start too fast. Focus on finding your rhythm and gradually build your speed. Remember, the goal is to finish strong.
• Think efficient breathing: Focus on a breathing rhythm that suits you. Many runners find success with a 3:2 pattern—inhaling for three steps and exhaling for two. This helps balance oxygen intake, keeping your muscles fueled.

Running Techniques for a Marathon

Marathon running requires not only stamina but also precision in technique to sustain long distances:

• Pace Yourself: make sure you have a steady cadence and breath with a relaxed rhythm. avoid passing runners which can make you loose balance or fall. 
• Engage Your Core: You’ll be running for an extended period, so ensure your core remains engaged to stabilize your body. Keep your shoulders relaxed and your gaze forward to maintain proper posture and avoid unnecessary tension.
• Lean Forward: Use a slight forward lean from your ankles to harness gravity and keep your momentum steady. Practice this technique during training runs, especially on gentle downhill slopes, to develop a natural feel for the motion.
• Foot Placement: Aim to land softly on your midfoot to minimize impact and maintain efficient energy transfer. Avoid heel striking, as it can slow you down and increase the risk of injury.
• Optimize Arm Swing: Keep your arms bent at a 90-degree angle and swing them naturally back and forth without crossing them in front of your chest. This helps conserve energy and supports forward motion.

Pro Tip: Periodically do a quick form check during the race—relaxed shoulders, stable core, and smooth cadence. These small adjustments can make a big difference over 42 kilometers.

Breathing techniques for long distance running

Proper breathing can make or break your run, especially during long distances or intense sprints. Here are some techniques to help you stay strong:



• Rhythmic breathing: Match your breaths to your strides for better oxygen flow. For beginners, try a 3:2 pattern (inhale for three steps, exhale for two). For faster paces, adjust to a 2:1 pattern.
• Diaphragmatic breathing: Focus on breathing deeply into your diaphragm instead of shallow chest breaths. Practice this by lying down and placing a hand on your stomach; feel it rise and fall as you breathe.
• Stay relaxed: Avoid tensing your shoulders and upper body while breathing. To practice, do shoulder rolls during warm-ups to release tension before your run.
• Breathing drills: Incorporate cadence-based breathing drills during your runs—alternate between 3:2 and 2:1 patterns to find what feels most natural.
• Cool-down breathing: After your run, sit or lie down and practice box breathing (inhale for 4 seconds, hold for 4, exhale for 4, hold for 4) to calm your body and reduce post-run fatigue.

Where to find more personalized running tips and training support

If you’re ready to dive deeper and learn techniques tailored to your goals, check out BeFit Running. Our online running membership program offers personalized training plans, injury prevention exercises, and flexibility routines to help you reach your potential. Imagine each run feeling stronger, smoother, and more purposeful as you improve your form with guidance made just for you. Join our community and let’s make every step count.