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Form Training for Runners
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Form Training for Runners

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Move Better

I’m going to start by stating that categorically, there is no one best running form. Runners come in so many different shapes, sizes, and proportions that it’s simply illogical that one running form, like one training plan, would work for all runners.

That said, there are a few keys to improving your form, which should help you:

  • Stay injury-free
  • Perform better
  • Maybe even look better in those race photos!

Before we get to the specifics, it’s important to know that the best running form for you comes down to these four things:

1. Keeping Injury-Free

I’d much prefer to have a runner with slight form issues who is healthy rather than a runner with “perfect” running form who gets hurt all the time.

2. Improving Economy

All races lasting longer than 2 minutes rely mostly on aerobic (“with oxygen”) energy systems. The more economical you are (i.e., the less oxygen you need to maintain a given pace), the faster you can race. I’d much prefer an economical runner with slight form issues over someone with picture-perfect form who tires easily.

3. Enhancing Top Speed

A lot of the current focus on running form centers solely on biomechanics. To me, however, biomechanics are third on the priority list. Yes, great biomechanics are important, but if you become overly injury-prone from chasing the “perfect” form or are so inefficient that you fatigue early in races, your flawless mechanics won’t matter much!

4. “If It Ain’t Broke, Don’t Fix It.”

My general philosophy is that if you are injury-free, don’t do a complete overhaul of your form. Just clean up your current style using the tips below.

However, if you’ve done smart training and prehab work to build an injury-resistant body yet still get hurt, consider making more substantial adjustments. Just be sure to work with a coach who understands running biomechanics as well as the fact that your optimal form must keep you healthy.

Okay, let’s get into the specifics!

Posture

Remember when your mom used to nag you to stand up straight? Well, if I were helping you with form, you’d hear me saying to “run tall”—the same idea. Running tall helps get you in an upright, non-slouching posture, which is best for good running mechanics. As McMillan Coach and Olympian Andrew “Lemon” Lemoncello shows below, you want your:

  • Head above your shoulders
  • Shoulders above your hips
  • Hips above your knees and ankles

 

Modern life makes it easy to slouch, so fight that tendency when you run and focus on running tall. Your mom would approve!

Arm Swing

When running, your arms should be bent at roughly 90 degrees. Your hands should be lightly clasped, and as your arms swing, your hands should brush between your lowest rib and waistband. The swinging action itself is relaxed, front-to-back movement.

Abnormal arm swinging (crossing the body, elbows flaring out, shoulders hunching up) throws off the rest of your mechanics. Race photos often reveal issues with arm swing, so have someone photograph or video you running from the front and back to evaluate.

Don’t be rigid; just keep your arms inside the “box.”.

 

Quick fixes:

  • If your elbows swing out, stick your thumbs up like a hitchhiker. This naturally pulls elbows in.
  • If you cross the midline, hold sticks as a reminder to keep arms from crossing over.

Foot Plant

There’s a lot of discussion on where to land your foot. In my view, it matters less whether you strike toward the front or back of your foot; what’s most important is that your feet land under your body, not in front.

Overstriding (landing with your foot too far forward, ahead of your hips/torso) is the main issue to avoid. You can overstride, whether forefoot or heel striking. The key is focusing on landing with your foot under your body, not reaching out with your leg.

To cure overstriding, I have runners imagine scraping their foot back energetically rather than reaching forward. Have someone video you from the side to see if you’re overstriding. You want to land with your foot nearly under your body, not in front of it.

Rhythm & Cadence

Running is like dancing in that the best runners, regardless of speed, have excellent rhythm and quick turnover when they run. There’s a smooth, flowing stride that looks almost effortless. I say, “Run tall. Run relaxed.” This simple mental cue usually helps cure most form flaws.

Study footage of Olympic gold medalist Eliud Kipchoge’s run—there’s a relaxed rhythm to his stride despite the speed. Des Linden has a more compact stride than lanky Eliud, yet also flows smoothly along the road. That rhythmic stride is our form goal.

As for cadence, research suggests a turnover of 180 steps per minute is optimal. Some argue lower cadences lead to injury, but evidence isn’t totally clear, plus that magic 180 number comes from pro runners, which most of us aren’t. I’d say anything from 170-190 is fine, depending on the individual.

Use a GPS watch or foot pod to measure your cadence. If you need a quicker turnover, just make sure you aren’t sacrificing stride length or “chopping” steps. Forcing a higher cadence through shorter strides will slow you down when the purpose is to get faster. We want a good stride rate AND good stride length working together for speed.

Great posture, arm swing, foot plant, and rhythm/cadence—just four basic form reminders. Very few runners need an entire mechanical overhaul unless injured. As long as you stay injury-free, huge form changes probably aren’t necessary. Let’s remember world record holder Haile Gebrselassie ran with one stiff arm from carrying books to school—not picture perfect form, but clearly it worked wonders! Once your form prevents injuries, then tweak it to boost economy and speed.

Coach Q&A: Where Do I Begin Improving My Form?

You may know aspects needing work—cadence, foot plant, etc.—but an entire overhaul can be daunting. More than giving specific tips on individual elements, I’d suggest form drills and strides to make big improvements.

We talked about striding in Zones & Workouts. You’ll do these after drills, taking the movements from drills into short, fast-running bursts.

For drills, I created a Drills for Distance Runners video routine that helps uncoordinated runners improve form through simple repetitive movements. After a few weeks, you’ll see big gains.

SPECIAL OFFER

You can now try McMillan training plans for FREE! For a limited time, I’m offering a 14-day free trial of my Peak Performance Bundle(TM). Take a plan for a spin. Kick the tires as they say. If you like it, do nothing and your subscription will start. If you don’t like it, just cancel and you owe nothing. It’s a great way to experience training on what has been called, “The best training system on the planet.”

Written By Greg McMillan
Called “one of the best and smartest distance running coaches in America” by Runner’s World’s Amby Burfoot, Greg McMillan is renowned for his ability to combine the science of endurance performance with the art of real-world coaching. While getting his graduate degree in Exercise Science he created the ever-popular McMillan Running Calculator – called “The Best Running Calculator” by Outside Magazine. A National Champion runner himself, Greg coaches runners from beginners to Boston Qualifiers (15,000+ and counting!) to Olympians.

Read Greg’s Bio

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