5 tips to improve your running technique

Running isn't just about endurance and speed, it's also about proper technique, which will help you use your energy more efficiently, improve your performance, and avoid injury. What are the best ways to improve your running technique? As a former athlete, I'll share five specific tips I've learned in training and racing.

1. Posture is the foundation

To run properly, your body position while running plays a key role in both your efficiency and safety . Maintain an upright body position, leaning your torso slightly forward at the hips, not at the waist. This allows you to use gravity to improve your pace and reduce the strain on your lower back. Your head should be in a natural extension of your spine , looking forward 10-15 meters in front of you. Avoid staring directly at your feet or leaning back excessively.

Shoulders should be relaxed , not stiff. Keeping your shoulders tense or raised is a waste of energy . Arms work in concert with leg movements – keep your elbows bent at approximately a right angle and move your arms along your sides. Be careful not to cross your arms in front of your body, which can lead to a loss of stability. ^1,2

2. Correct running technique and emphasis on stride

Focus on stride length and frequency , as these not only affect your performance but also your risk of injury . Many beginners make the mistake of trying to run with too long strides, which results in your heel striking far in front of your body's center of gravity. This running style puts unnecessary stress on your knees and hips. The optimal position is to strike the ball of your foot, or the ball of your foot, directly under your body.

Cadence, or the number of steps per minute, should be around 170-180 steps per minute. You can check this value with a metronome or music with an appropriate tempo. A higher step frequency helps to reduce the contact time of the foot with the ground and reduces the risk of overload. ^2,3

3. Breathing as the engine of proper running

Breathing is one of the most underrated aspects of running technique. Incorrect breathing can lead to rapid exhaustion or lack of oxygen to your muscles. Learning to use diaphragmatic breathing (sometimes called “deep belly breathing”) is a technique that allows you to use your lung capacity efficiently and minimize fatigue while running. Most people tend to breathe shallowly into their upper chest, which limits the amount of air they take in and reduces the supply of oxygen to their muscles. Diaphragmatic breathing focuses on engaging the diaphragm , the main breathing muscle located below the lungs.

How diaphragmatic breathing works

With proper diaphragmatic breathing, the diaphragm moves down, creating more space for the lungs and allowing them to take in more air . When you exhale, the diaphragm rises and helps push the air out. This process not only improves breathing efficiency , but also reduces tension in the upper body, which can lead to a more relaxed run.

The 2:2 method is popular because it allows for a smooth flow of oxygen at a moderate pace – two steps per inhale and two steps per exhale. For a more intense workout, switch to 2:1 or 1:1, but always aim for controlled breathing . If you feel out of breath , slow down and adjust your pace. ^{1, 3,4,7}

4. Running technique and foot strengthening

Your feet are the primary source of propulsion when running. Improving their strength and flexibility can significantly impact your technique and performance. Proper foot strike and a strong toe-off will help you run more smoothly and with less energy expenditure. Include specific foot-strengthening exercises, such as barefoot running on grass , resistance band exercises , or balance exercises. Also, try adding jumping and plyometric exercises to your training to improve the flexibility of your tendons and muscles. These plyometric exercises, also known as "jump training," are the foundation for improving the dynamics, explosive power, and speed of runners. These are exercises that activate muscles in a short period of time and teach them to generate maximum force during a fast movement. These exercises have a direct impact on running technique , especially in the final phase of the takeoff, when maximum explosiveness is needed. ^5,6

5. Regular training and analysis

You can only improve your running technique through regular and conscious training . I recommend videotaping yourself while running – analyzing your movements will reveal flaws that you wouldn’t otherwise notice. Even experienced runners can struggle with technical details that aren’t easily visible during regular training. Video analysis is a tool that reveals errors in technique, such as poor arm work, asymmetrical landing, or improper torso position.

1. Landing : The recording reveals whether you land on the midfoot (optimal) or on the heel, which slows you down and increases the risk of injury.

2. Arm work : Your arms should be relaxed, moving smoothly and naturally. The video will show you if you are swinging them excessively, which could affect stability.

3. Posture : A proper forward torso tilt promotes fluidity while running. Poor posture can put unnecessary strain on the lower back.

Video analysis also has a motivational effect. When you see your progress on the recording, you gain a better awareness of what you are doing right and what needs to be improved . With this feedback, you can effectively adapt your training and achieve faster results.

If possible, work with a coach to help you find and correct mistakes.

Summary

Improving your running technique is a process that requires patience and discipline. Adjust your posture, stride length, work on your breathing, and strengthen your feet. With regular training and analysis of your movement, you will achieve better performance and your running will become more natural and healthier.

Resources

1. Daniels, J. (2005). Daniels' Running Formula. Champaign: Human Kinetics, pp. 101–115.
2. Anderson, O. (2013). Running Science. Champaign: Human Kinetics, pp. 88–102.
3. Fitzgerald, M. (2014). 80/20 Running: Run Stronger and Race Faster. New York: Penguin Random House, pp. 45–50.
4. Pfitzinger, P., & Latter, S. (2015). Advanced Marathoning. Champaign: Human Kinetics, pp. 120–135.
5. Saunders, P. (2010). Running Well. New York: Bloomsbury, pp. 30–45.
6. Jones, A. (2016). The Science of Running. Boulder: VeloPress, pp. 60–78.
7. Pfitzinger, P., & Latter, S. (2015). Advanced Marathoning. Champaign: Human Kinetics, pp. 50–55.