How to Improve Your Running Form

Whether you're training for a 5K race, gearing up for a marathon or are simply running to improve your fitness, your running form is critical. With the correct running form, you'll be able to get from point A to point B as effortlessly as possible and cover greater distances without feeling so tired.

So what steps can you take? Here are some of our best tips to help you improve your running form and bust out a better run.

1. Avoid overstriding

Runners with long strides might look great as they effortlessly eat up those yards. But the truth is that if a long stride doesn't come naturally to you, then trying to lengthen your stride could do more harm than good.

As a simple rule of thumb to avoid overstriding, your knee should flex directly over your ankle when your feet initially make contact with the ground. If you're overstriding, you'll find that your ankle is ahead of your knee when it flexes, which will put additional strain on those joints.

Overstriding can be the result of several factors, including poor posture and running with a cadence (stride frequency) that is too slow for the speed. Rather than overstriding, increasing your stride frequency will naturally encourage you to reduce the length of your stride. If you're struggling to set a good running cadence, then downloading a digital metronome app can be a great way to help.

Here are some running metronome apps you can try.

2. Perfect your running posture

Working on your running posture is central to improving your running form. Most of us spend a lot of our time at a desk, in the car or on the sofa, and unfortunately, that all contributes to a posture that's not conducive to good running form.

The next time you go out for a run, conscientiously think about your posture. You should focus on:

• Holding your head high and keeping it centred between your shoulders
• Keeping your back straight
• Looking ahead of you and not at the floor
• Relaxing your jaw and neck
• Keeping your shoulders relaxed and parallel to the ground

Adopting the right running posture doesn't stop at your head, neck, shoulders and back. It's also important to think about what you're doing with your arms and hands.

• Bend your elbows at a 90-degree angle so your hands glide past your waistline
• Keep your elbows in at your sides
• Keep your wrists loose
• Lightly cup your hands while you run

You will have to conscientiously focus on correcting your running posture initially, but after a few runs it will become second nature and you'll soon feel the benefits.

3. Build your core strength

No matter how hard you work on your running posture and stride length, your running form will still be compromised if you don't have the core strength to provide the stability your body needs. When running, your core muscles (the muscles deep in the abdominals and back) and the glutes (otherwise known as your buttocks) have a very important part to play.

They provide stability around the pelvis, hips and lower trunk. Weaknesses around these areas can compromise your posture and lead to imbalances around the knees, hips, back and lower part of the leg, and that's a common cause of running injuries.

Incorporating regular strength and stability exercises into your routine is a sure way to build your core strength. Single leg squats and an all-round core and glute workout, as shown in the videos below, are both great starting points.

4. Run softly and quietly

A perhaps surprising way that you can improve your running form is to try to run softly and quietly and reduce the level of impact your foot has with the ground. According to professional running coaches, actively trying to reduce the impact of your feet on the ground can make you run more smoothly. Moreover, a study has shown that runners who run more softly are also less likely to get injured, making this a win-win for your running form.

5. Choose the right running shoes

The running shoes that you slip on before you leave the house can have a big impact on your running form. Running shoes are now so advanced that they steer you towards certain gait patterns. If that doesn't match with your natural gait pattern then it can have a harmful effect on your running form.

The key is to make sure that you have running shoes that support your natural gait type. Read more about how to choose running shoes that are right for you and use the ASICS Shoe Finder to give you a headstart.