How to Improve Your Running Form for Faster, Safer Runs

Key Elements of Good Running Form

Good running form isn’t just about looking good—it’s about moving efficiently. Focus on four main areas: posture, cadence, foot strike and arm swing.

Posture: Stay Tall with a Slight Forward Lean for Efficiency

Your posture is the foundation of your running form. Imagine a string pulling you up from the top of your head—this will help you maintain an elongated spine while you run. The goal is to keep your torso tall, but a slight forward lean from the ankles (not the waist) can help keep your feet landing directly under your center of mass. This reduces overstriding, which in turn lowers ground impact force and decreases the risk of injury.

Keeping tall through your spine is a key variable to reducing the vertical absorption when running that can happen at the foot, hip and trunk. This is best achieved in conjunction with a higher cadence.

Cadence: Aim for 170-175 Steps Per Minute

Cadence refers to the number of steps you take per minute, and research suggests that 170-175 steps per minute is the sweet spot for most runners. A higher cadence results in a shortened stride to reduce foot-ground contact time and therefore reduce impact forces which can cause unnecessary strain and slow you down.

To improve your cadence, start by increasing your step rate by 5–10% each week. This can feel a bit unnatural at first, but with time, you’ll notice you’re running more efficiently with less fatigue. Using a metronome or a running app that tracks your cadence can help keep you on target.

Foot Strike: Mid to Forefoot is Key

When it comes to foot strike, aiming for a mid to forefoot landing tends to be better than a traditional heel strike. Landing with your foot underneath your body, rather than reaching out in front, reduces braking forces and the stress on your joints.

That said, foot strike isn’t a one-size-fits-all approach. Some runners may naturally land on their heels, while others may land more on their toes. The key is to experiment and find what works for you—making sure your foot lands in a position that minimizes impact and allows you to move forward with the least resistance. 

Arm Swing: Boost Your Momentum

Your arms play a big role in propelling you forward, so having an efficient arm swing can help you run faster with less effort. Keep your arms at about a 90-degree angle and close to your torso. A rotational arm swing i.e. crossing your mid-line in front of your chest should be avoided as this causes rotational torque on your trunk. A more linear arm swing will help to stabilise the core and allow for a strong platform (trunk) for the legs to move from.

Your arms should swing from your shoulders, not your elbows. Keep your hands relaxed, not clenched, and think about moving them forward and back—almost like you’re “pulling” yourself along with each stride. This will help improve your running rhythm and keep you balanced, especially during longer runs.

Tips for Improving Your Running Form:

• Start Small: Improving your running form doesn’t happen overnight. Focus on one or two areas at a time and build from there.

• Strength training: Resistance training 2-3 times per week is recommended to improve running economy and prevent injuries.

• Running assessment with a running-based physio: Our team are highly experienced in working with runners to help them improve their performance, reduce their injury risk and achieve their running goals!