Every runner knows the feeling. One day you’re cruising through miles with ease, and the next, your legs feel like lead and lungs heaving for enough air. Your pace has plateaued, nagging aches appear in new places, and those personal records seem impossible to reach again.
While hitting occasional slumps is natural for any athlete, some ruts come with persistent fatigue and chronic pain. These should be signs of something deeper than just tired legs. And when there’s no obvious change in your fitness, route, or weather, it might be time to look at your running form.
Poor running mechanics don’t just slow you down—they create a cascade of inefficiencies that drain your energy and stress your body in all the wrong ways. The good news is that understanding the principles of proper running form and making targeted adjustments can transform your running experience for the better.
Is there a proper running form for everyone?
The short answer is no—and yes. There’s no one-size-fits-all running technique because every runner’s anatomy is unique. Your height, leg length, foot structure, muscle strength, and joint mobility all influence how you optimally move.
However, there are universal principles that define efficient running gaits across all body types. Think of these as the foundational elements that every runner can adapt to their individual anatomy.
- Posture and alignment: As you run, your head should sit naturally over your shoulders, with your gaze focused about 10-15 feet ahead. A slight forward lean from your ankles (not your waist) helps you work with gravity rather than against it. Keep your shoulders relaxed and avoid tensing them up toward your ears.
- Cadence and stride: Research suggests that most efficient runners maintain a cadence of 170-180 steps per minute. Instead of reaching for longer strides, focus on quicker turnover. Overstriding forces your foot to land far ahead of your center of gravity, creating a braking effect with each step.
- Foot strike pattern: While there isn’t an inherently wrong part of your foot to land on, landing with your foot directly under your body’s center of mass reduces impact forces. Whether you naturally heel strike, midfoot strike, or forefoot strike may matter less than where your foot lands relative to your body.
- Arm movement: Your arms should swing naturally from your shoulders, not your elbows. Keep them bent at roughly 90 degrees, with your hands moving from about waist level to chest level. Avoid crossing your arms over your body’s centerline, as this creates rotational forces that waste energy.
Running techniques to improve performance
There are a few strategies you can try to internally assess how your running form may not be working optimally, but the best advice may need to come from an external observer and running expert, like the Physical Therapists at Peak Performance clinics throughout the state.
Cadence check
Count your steps for one minute during an easy run. If you’re consistently below 160 steps per minute, gradually work on increasing your turnover. This may feel awkward but as you get used to increasing steps per minute, you may find a more sustainable normal pace.
Breathing pattern assessment
Pay attention to your breathing rhythm during different paces. Many efficient runners naturally fall into a 3:2 pattern (three steps inhaling, two steps exhaling) during moderate efforts. If you’re constantly gasping or can’t maintain a rhythmic breathing pattern, your form might be working against you.
Post-run body scan
After each run, mentally scan your body for areas where you feel tension or soreness. Consistent pain in your shins, knees, hips, or lower back often indicates form inefficiencies or imbalances. While some muscle fatigue is normal, sharp pains or soreness in joints suggests your body is absorbing too much impact.
Efficiency experiment
Try running the same route at the same effort level while consciously adjusting one element of your form—like shortening your stride or relaxing your shoulders. Note how these changes affect your perceived effort and overall comfort.
This is a trial-and-error approach that may introduce more confusion to your training than some would prefer, which is where an expert can help you identify the real underlying cause for your concerns.
How to prevent injury with a better running gait
It’s important to mention that injury prevention and performance improvement go hand in hand. A more efficient running gait doesn’t just make you faster—it dramatically reduces your injury risk.
Running is one of many types of exercise that works nearly every muscle in your body through a kinetic chain reaction. So when your running form is off, your body compensates in other areas. A runner who overstrides might develop tight hip flexors, which can lead to lower back pain and reduced hip extension. This compensation pattern then affects glute activation, potentially causing knee pain and altered foot strike patterns.
Professional gait analysis identifies these chain reactions before they become problematic. Using an array of specialty equipment for running gait analysis, specialists can pinpoint exactly where inefficiencies occur in your stride cycle.
Gait analysis and personalized advice at Peak Performance
The principles of physical therapy can help runners like you increase efficiency and run faster, all while preventing injuries that impair your progress. If you’re tired of guessing what might help your running, gait analysis provides concrete data about your unique movement patterns.
Get the conversation about your running gait started by calling one of our North Carolina clinics or by requesting an appointment online today.