Running Form

Running Form: Smooth and Efficient

• Video: Running Posture 

• Video: Leg Movements 

• Video: Arm Movements 

Running Posture: 3 Keys

1. Run “tall”

2. Keep the torso stable and the body facing forward

3. Stay relaxed throughout the body

Leg Movements: 8 Guidelines 

1. Run on the balls of the feet

2. Run lightly and quietly

3. Point foot and knee forward

4. Keep head and hips relatively level

5. Actively paw the ground and push off quickly with each step

6. Straighten the ankle, knee, and hip joints upon take-off

7. Drive knees forward and upward

8. Choose a stride length that feels natural and comfortable

Arm Movements: 7 Guidelines 

1. Swing opposite arms and legs in sync

2. Pump arms forward and backward 

3. Swing arms from the shoulders 

4. Hold elbows at about 90-degree angle (70-120 degrees is okay)

5. Hands pass the body at about HIP height

6. Swing arms powerfully through a full range of motion

7. Relax shoulders and hands, [and face too]