When you start out as a beginner runner, there are many things to consider: your shoes, your running route, your “pump up” playlist, and your ability to put one foot in front of the other without getting totally out of breath. It’s likely that one of the last things on your mind is proper running form. 

“I truly believe that anyone can be a runner, but learning how to run properly does take a bit of practice,” says Peloton instructor Susie Chan. It’s worth it, though. “Proper running form can help you avoid pesky injuries and make you a stronger runner,” she says. 

Whether you’re just starting out or are looking to improve your stride, you’ve come to the right place. Ahead, Susie and fellow Peloton instructor Becs Gentry share everything you need to know about mastering proper running form, including mistakes to avoid and their favorite cues and tips. 

Why Is Proper Running Form Important?

One of the simplest things you can do to instantly improve your overall running experience is to pay attention to your form when running—and make minor tweaks and adjustments as necessary. Running with proper form comes with two main benefits: Improving your performance and decreasing your risk of injury.

“Keeping good form during your runs is more efficient—plain and simple,” Susie explains. With proper running form, you’ll be able to use less energy per stride, improving your running economy and performance, and resulting in increased stamina and faster run times. 

“The right form is also necessary to prevent minor injuries (or what we like to call ‘niggles’ in the UK), like runner’s knee, shin splints, tendinitis, or something else,” Susie says. When you use proper running form, you’ll put less stress on your joints, muscles, tendons, and ligaments. That’s because, with each aligned footfall, you’re safely strengthening and moving your muscles and joints rather than hurting them. Good form can help prevent many common running injuries, such as shin splints, runner’s knee, IT band syndrome, low back pain, and stress fractures.  

What Proper Running Form Looks Like

There’s no single perfect way to run—everyone’s running form will be unique to their anatomy. “Keep in mind that our bodies all move differently and even elite runners can have their own little idiosyncrasies with their running,” Susie says. “Don’t be too hard on yourself in pursuit of being perfect, because a perfect runner does not exist!” 

That said, there are some overall best practices that can help improve your running efficiency and minimize your injury risk. Here are the main components of proper running form: 

This is what proper running form generally looks like in each section of the body.

Head and Neck

Your head should be in a neutral position, not thrust forward or looking down; think about holding your chin parallel to the ground. “Keep your head high, and your gaze slightly in front of you to help stay in an upright position,” Susie suggests. “Aside from possibly causing a pedestrian collision, looking down can create a hunching effect and make it more difficult to breathe. (After all, breathing while running is difficult enough!)” This also helps maintain proper spinal alignment and reduces strain on your neck and shoulders. 

Upper Body 

While you run, you don’t want to hunch forward or stand up too straight. “When you hunch, your spine curves,” Susie says, which can ultimately cause back pain. “Standing straight up when you run, however, will put tension on your lower back and knees and affect your stride.” Instead,  you want to lean forward slightly at the ankles, aiming to shift your hips over your feet, she says. “This posture will improve your cadence and stride without putting too much strain on your back and legs.” Keep your shoulders relaxed, down and away from your ears.

Arms and Hands

Your arm swing can either help you or hurt you. “Try not to swing your arms across your stomach,” Susie says. “Instead, move them forward and backward, staying close to your rib cage. This is easier if you relax your arms (shoulders down) and hold them at a 90-degree angle.” Your hands should be relaxed (not clenched) and at about waist level. “Working on this will expend less energy over time, helping you improve your endurance,” Susie says. 

Core and Hips

Your core is key to almost any movement, and that most certainly includes running, where it helps you transfer power between your upper and lower body, and keeps your hips and torso stable while you stride. While running, “your core should be engaged but not super tense,” Becs says. “And your hips should be tucked under your body—think ‘naughty dog’ tucking its tail between its legs to cue this.”

Legs

During each stride, your knee should bend backward as your heel kicks up behind you, be stacked directly above your foot as it hits the ground, then drive up and forward as you move into the next step. “With every step, you should be lifting your knees and feet, driving your movement forward,” Becs says. “As your speed increases, you will naturally move forward to the ball of your foot and push off as you run, flicking your heels up under your torso toward your glutes.”

Feet

Experts generally recommend aiming for a mid-foot strike, so you land at about the center of your foot. You should be able to easily and powerfully push off again from that landing position. Landing on the toes is considered inefficient (because it requires more effort to push off) and can cause injury. Ditto for heel strikes, which can slow you down and put undue strain on your joints and lead to knee or hip pain. For the most efficient stride, you’ll want each foot strike to land directly under your body (not out in front of you).

Common Running Form Mistakes

Becs and Susie address the most common mistakes they see runners make when it comes to form.

Comparing Yourself to Others

Beginners often look to very experienced and advanced runners to try to copy their exact running form and style without taking into consideration experience, body type, and speed. This can lead to injury and lack of motivation. “Know that, as your speed increases, your body will naturally allow you to move off your toes as you run to turn over the ground quicker,” Becs says. You may not need a dramatic knee drive or heel flick when you’re jogging or running at a casual speed, and that’s OK.

Holding Too Much Tension In Your Body

Mid-run, you may find yourself clenching your hands or jaw, furrowing your brow, or lifting your shoulders up towards your ears—as best as you can, try to let it go. You want to run tall but relaxed; if needed, do a few shoulder rolls and shake out your arms every few minutes. “Avoid holding too much tension in the body while simultaneously keeping a little tension,” Becs says. “This is something that comes from practice. A great way to start to understand this balance is to listen to your breath and focus on keeping calm when you run.”

Misplaced Arm Position

Letting your arms cross over your chest while you run, or not moving your arms at all are two of the most common running form mistakes. “With proper running form, your shoulders are back and down, away from your earlobes, and your arms should have a 90-degree bend at the elbow and drive forward and backward as you move,” Becs says. 

Dragging Heels

“This is often sometimes referred to as a ‘lazy heels,’ and it just means that your heels aren’t getting as high off the ground during your stride as they should be,” Susie says. “As a result, you can put strain on your hip flexors and possibly create some IT band trouble over time.” To help avoid this, Susie recommends doing a 5-minute warm up run that incorporates heel or butt kicks to activate your hamstrings and glutes and train yourself to pick up your heels in your stride as your leg moves forward.

How Proper Running Form Changes Based On Speed 

Proper running form looks different depending on how fast you’re going and whether you’re on a flat road or hill. Here’s how that changes depending on whether you’re jogging, running, or sprinting

Jogging

Compared to running, jogging typically means you’re moving at a more relaxed pace and lower intensity. Your focus when jogging should be on maintaining a good, upright posture, with a slight forward lean from the ankles. Although your cadence will be lower than when running or sprinting, be careful when you’re jogging that you don’t overstride and land on your heels, which is not just inefficient but can be hurtful as well. 

Running 

Running is a moderate- to high-intensity aerobic activity. When running, focus on your breath. It’s important to breathe from the diaphragm in a rhythmic way that matches your stride. Your cadence should be between 170-190 steps per minute. This means your stride will be shorter but much more efficient use of available energy. Your arm swing may become more pronounced during a run. Just make sure you’re using the right form: forward and backward motions, with your hands relaxed and held about waist high. 

Sprinting

These high-intensity bursts of speed require maximum effort for short periods of time. To achieve the fast pace of a sprint, you should be leaning forward a little more, with a foot strike nearer to the ball of the foot for greater push-off power. Your cadence will be at an all-time high and, as you lift your leg with each step, your thigh should be parallel to the ground. Arm swings will be powerful and exaggerated, helping to drive your forward motion. 

How to Improve Your Running Form

So what exactly can you do to correct your running form? Becs and Susie share their tips and corrections for making the most out of every mile.

Don’t Try to Force It

While there are benefits to refining your running technique, it’s also important to trust your body—many experts say your natural running gait is often the most efficient one. One small study, for example, found that when beginner runners underwent a 10-week training program, they naturally improved their running gait as they became better runners overall. 

Make Gradual Changes

“You shouldn’t drastically change your running form overnight,” Susie says. “Doing so could lead to injuries, keeping you off your feet just as you were starting to really pay attention to them. Fight the urge to change everything at the same time and adapt your form gradually, implementing small switches that you focus on for a week or two at a time before adding new ones.”

Becs agrees. “A new runner should start with moderate goals and gently ease into running; steady controlled progress will be the progress that never stops,” she says.

Consider Strength Training

Strength training is important for runners, and should be part of your routine—especially if you’re new to running or exercising, in general. By activating and strengthening the muscles involved in running, they’ll help you maintain proper running form.

“To help you become a stronger runner, mobility and strength training can really help, in addition to correcting any form errors,” Susie says. “Core exercises and single-leg work especially will lend themselves to addressing any weak spots you may have.” 

Building leg strength is especially important for beginners, Becs adds. “Strengthening quads and hamstrings is key to achieving a powerful leg drive and overall strong running form.” 

Don’t forget the upper body too. If you find yourself hunching over while you run, or with a tired or achy back, Susie suggests focusing on your cross training; it’ll help you maintain a tall, solid posture while you run. “Work in some core and upper body exercises during the week to help you stay upright as you increase your mileage,” she says.

Foot Strike Practice

There are a number of things you can do to become more conscious of and correct your foot strike. Jumping rope can help you get used to moving off the balls of your feet. Toe walks and heel walks can help strengthen calf and shin muscles necessary for a midfoot or forefoot strike. And finally, moving at a faster cadence can also help you move away from heel striking, if you tend to do so. 

Breathing Techniques

Breathing properly while running can help you find the right balance between relaxed and engaged. To help you do so, there are lots of different running breathing techniques you can try. For example, to ensure you’re breathing from the diaphragm, try breathing in through your nose and out through your mouth. An added benefit of this technique is that you get to quickly get rid of carbon dioxide with each exhale. To be sure you’re breathing from your diaphragm, make sure your belly (not your chest) expands with every inhale.

Try Guided Running 

Improving your form will be easier if you remember to be conscious of how you’re moving while running. Try guided running workouts, such as the outdoor runs (audio-only) on the Peloton App or treadmill classes on the Peloton Tread or Tread+, during which a Peloton instructor (such as Becs or Susie) will offer up form tips, helpful cues, and reminders you can keep top of mind while you’re on the move.  

The Takeaway

Running with proper form can improve how well and how comfortably you run, and help you avoid running injuries—but there’s no need to overthink it. “It can be a lot to think about your whole body while you are running along,” Susie says. “My top piece of advice is to think about one thing at a time.”

By incorporating a few practical tips—and avoiding some common mistakes—you’ll be on your way to a faster, more efficient, and more enjoyable run.