Running Form: 6 Simple Tips to Run Easier

There's no single perfect way to run, and your natural style is usually fine. Still, a few simple cues can reduce wasted effort and help you feel more comfortable on longer runs.

Six cues to try

1. Stand tall. Imagine a string lifting you from the top of your head. Avoid slouching forward.
2. Look ahead. Keep your eyes on the road 10 to 20 metres in front, not on your feet.
3. Relax your shoulders. Let them drop away from your ears. Tension wastes energy.
4. Swing your arms gently. Elbows at about 90 degrees, hands relaxed as if holding a crisp.
5. Take shorter, quicker steps. A cadence of around 165 to 180 steps per minute for many runners reduces overstriding, though it varies.
6. Land softly under your body. Avoid reaching far out in front with your foot.

Don't change everything at once

Work on one cue per run. Drastic changes to your form can increase injury risk.

Strength helps form

Strong glutes, hips and core keep your body stable when you're tired. Two short strength sessions a week support better running mechanics.