How to Run Correctly: Proper Form and Technique

Running is an important exercise if you want to get fit. Some people may think that running is easy and all you need to do is to take some steps. However, this exercise has its own techniques. In order to get all the wanted results, you need to perform it well. Below you will find some useful tips for having an efficient running.

How to Run Correctly?

  • Warm Up

Before starting to run you need to warm up your muscles. Do some stretching and then start walking for 5 minutes to get your muscles and joints ready for hastening your steps. Never start running immediately, otherwise, you will feel pain all over your body.

  • Don’t Look Down

When you start running, you will feel a tendency to lower your sight and see what’s happening with your feet. However, this is not the right thing to do. Bending the neck will not only affect your posture, but it will also transmit a feeling of disbelief to those who surround you. So, keep your head straight and keep on running.

  • Avoid Creeping Up Your Shoulders

Another mistake that people make is hunching their shoulders. Don’t try to keep them high and tight. Instead, keep them low and loose. It is important to follow this technique as it aims to allow more oxygen go through your muscles.

  • Breathe Rhythmically

Running and breathing should be performed rhythmically. A study has shown that the best way to breathe while running is to take two steps, inhale and then two steps and exhale. Also, it is not right to think that the faster you breathe, the better you will feel. Instead, breathe deeply. This method will make air flow better through your body and will make you feel less tired in the end, which will also keep you motivated. Whether breathing with your nose or with your mouth, this remains to your preference.

  • Swing Your Arms

Keep your arms at a 90-degree angle and swing them forward and back and not across your chest. When running for a long distance keep your arms at a 110-degree angle. It is important that the swinging is performed by your elbows and not by your forearms. When performing this movement your body feels a pressure to move forward.

  • Keep Your Knees at the Right Height

It is more important and much more efficient to move your knees forwards rather than upwards. It becomes a habit for cyclists, who start running, to lift their knees higher than the normal height, but this will only cause more pain and will waste all of your efforts. Another thing that needs to be mentioned is that your steps must not pass your knees. However, there’s nothing to be worried when it comes to touching the ground with your forefoot or with your heel.

  • Keep Your Hips Stable & Forward

Hips are considered to be your center of gravity and they are affected by your torso posture. Your hips should be stable and forward facing.

  • Know How to Land Your Foot

Run with light steps. Touch the ground with the middle of your foot and neither with your forefoot or heel. This will prevent future pain. Also, as important as how you put your foot on the ground is even how you put it off. When taking off the last part of your foot that touches the ground should be a near forefoot zone.

  • Cool Down

After running start walking so that your breath and your pulse go to normal. Then start stretching. It is really important to stretch in the end as during the running your muscles have the tendency to stiffen. In order to prevent such a situation and to turn your muscles back to normal stretching is really necessary. You don’t need to exaggerate it but three minutes are really needful.

  • Don’t Quit!

Unavoidably, for starters running may seem a difficulty in the beginning. However, if you feel so there’s no need to struggle. Always start with an easy level and then add your steps day by day, but if you start feeling pain take a break from one to two days, but your pain or your tiredness should not make you quit running forever. Winners never quit! It’s good to keep that in mind and to be motivated. If you follow the right instructions, which are also mentioned above and combine this exercise with a balanced diet than you will see yourself being addicted to running. Put some effort on this and you will notice that you will get the desired results.

Other Necessary Tips for Running!

  • Choose the Right Running Shoes

Choose some trainers that will offer you comfort while running and will play the role of pain absorbers. The best ones for you are not the ones which only provide these features, but they should also fit your foot’s shape and the environment in which you are running. If you are running on a road then you will need shoes that are light and flexible, whereas if you are running on a trail then you should choose some shoes that offer stability and comfort. Always consult with a specialist if you want to make the best choice for yourself.

  • Run On a Treadmill

Are you one of those people who feel the pressure of time and doesn’t find it appropriate to get out for a running and leave your job under no control? Then, bring the track in your home or your office. If you are also willing to work on your computer or go through some files then choose a treadmill desk. Except for the fresh air, running on a treadmill will cause the same results as doing this activity outside.


To make a sum-up, when you decide to go running you should know that every part of your body plays its own role in this and if one of them is not in the right posture, this part will affect another one. Starting from your vision to the shoes you wear, you should pay attention to every detail in order to do a perfect running. And the most important part is to enjoy what you do. Julie Isphording, a former Olympic runner says: “Run often. Run long. But never outrun your joy of running.”