Running form

Good running form is relaxed and efficient. There is no single perfect style, and small changes work better than a complete overhaul.

• Posture: run tall, with a slight lean forward from the ankles, eyes ahead, shoulders low and loose.
• Arms: elbows bent at about 90°, swinging forward and back, not across your body, hands relaxed.
• Foot strike: heel, midfoot or forefoot are all fine. What matters is landing with your foot under your body, not far in front of it.
• Overstriding is the most common fault: raising your cadence by 5 to 10 % usually corrects it.
• Strides, running drills and short hill sprints improve form naturally.

Change one thing at a time, gradually, over several weeks.