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Running technique

Published by Bupa's health information team, May 2008.

This is an article for people who want to learn the best way to run in order to minimise the risk of injury and improve running efficiency.

Every runner has his or her own unique style, and there are no rigid rules that you must follow. But there are guidelines you can follow that will improve your running style.

Why is running technique important?
Correct running technique
Technique drill
Further information
Related information

Why is running technique important?

Good running technique is beneficial for the following.

Economical running

Having a good running technique can make running more energy-efficient by minimising unnecessary movement. You want all your energy to produce straight ahead movement, not a side-to-side motion.

Minimising the chance of injury

When you run, your forward foot hits the ground with a force greater than your body weight. Using the correct running technique and appropriate footwear can help to reduce the landing force and therefore the stress on your bones and muscles, minimising the chance of injury.

Correct running technique

The most important concept is to "run tall" - keep a good upright posture when running - and stay relaxed. Consider the following points when assessing your running technique.

Area of your body	Correct running technique
Head	Hold your chin up, with your eyes focused forward to a point on the ground about 20 to 30 metres away. Imagine a string tied to the top of your head pulling your body upwards.
Shoulders	Your shoulders should be square and level. Don't round your shoulders or swing them forwards or backwards.
Arms	Keep your elbows bent at approximately 90 degrees (right angles), keeping your forearms roughly parallel to the ground. Your arms should swing freely in a general forwards/backwards motion not a circle or a straight line.
Hands	Hold your hands in a relaxed fist with the thumb resting on the forefinger.
Torso	Your torso should be straight, with your chest up and plenty of room for proper breathing. Don't lean forwards, backwards or slouch, as these postures can interfere with your running mechanics and possibly cause a lower back injury.
Hips	Keep your hips facing forward with no sideways movement and hold them level horizontally.
Legs	Your leg action should be relaxed and feel natural.
Feet	Feet should point straight ahead and land directly under your hips.

Technique drill

To develop a correct running technique, you can concentrate on the different components of the running action by using a "technique drill".

A running technique drill involves taking on the correct running style slowly at first to allow you to get used to it. This method also helps to strengthen specific muscle groups that you need for powerful running, especially the muscles of your calves, shins, thighs and hips.

The drill provides a starting point for beginners who want to focus on the basics of running technique. You will start marching slowly at first, but get faster as your balance and stability improve. This drill allows you to focus on keeping an upright posture, co-ordinating the movement of your arms and legs and stabilising your movement.

This marching drill focuses on a driving knee lift, upright posture and a co-ordinated arm swing, which are all essential components of proper running technique. The drill is as follows.

Start by walking slowly forward on the balls of your feet, making sure your heels don't touch the ground during this exercise. Use small steps, around 30cm long.
Next, raise your right knee to hip level (so that your thigh is parallel to the ground) on each stride. Your right ankle should be directly under or slightly behind your right knee, and should be bent with your toes pointing upwards.
As your body passes over your left foot during the stride, rise on your toes of the left foot and extend your left knee. Hold your chin and torso upright (think "run tall") and swing your arms slowly in rhythm with the marching stride.
Repeat this action, raising your right knee to hip level with your left leg moving through a normal walking stride, for 50 metres.
Repeat the drill with your left knee rising and the right knee moving through a normal walking stride.

Remember that this is a technique drill, so focus on your posture, the movement of your arms and legs and your balance. You should perform the drill in a slow and controlled way. After you have done the drill with each leg marching separately, combine the marching action to include both legs.

Key points to remember are as follows.

Flexibility. Your ankle, knee and hip joints undergo considerable bending and straightening during the marching drill. It's important that the muscles surrounding these joints are supple, allowing a wide range of movement. Stretch before performing the drill, focusing on your front and back thigh muscles (quadriceps and hamstrings), calves, hips and lower back.
Timing. Do the drill at the start of your workout when your concentration and energy levels are at their highest. Performing the drill when you are tired can lead to a lack of concentration and poor technique: you could end up reinforcing bad habits.
Warm up. The marching drill is ideal as part of a warm up because it will both warm up your muscles and focus your mind on proper running technique before your run.
Terrain. You should practise your running technique on relatively flat ground. This will allow you to concentrate on running form more than if you were running up or down a hill.