Three male athletes Running

Ways of Improving Your Running Technique

Improving your running technique is essential for enhancing performance and reducing the risk of injury. In this article, we’ll give you various ways to refine your running technique. These tips will help you run more efficiently, whether you’re a seasoned marathoner or a beginner. Let’s get into how you can enhance your running technique.

How to Improve Your Running Technique

Focus on Your Posture

Good posture is fundamental to an effective running technique. Keep your head up, eyes forward, and shoulders relaxed. Avoid slouching or leaning too far forward. Your body should be slightly leaning forward from the ankles, not the waist. This posture helps you use gravity to your advantage, making your running more efficient.

A woman Running
Running Technique

Improve Your Stride

A proper stride can significantly impact your running technique. Aim for shorter, quicker steps rather than long, bounding strides. Overstriding, or landing your foot far ahead of your body, can lead to injuries and inefficiency. Focus on landing mid-foot, not on your heels or toes, to reduce the impact on your joints and ensure smoother motion.

Enhance Your Arm Swing

Your arms play a crucial role in your running technique. Keep your arms bent at a 90-degree angle, swinging them forward and back, not across your body. This movement helps maintain balance and forward momentum. Keep your hands relaxed, and avoid clenching your fists, which can cause tension in your upper body.

Strengthen Your Core

A strong core is vital for maintaining proper running technique. Your core muscles stabilize your body, reducing unnecessary movements and enhancing your efficiency. Incorporate core-strengthening exercises like planks, Russian twists, and leg raises into your routine. A stable core allows for better posture and reduces the risk of injury.

Work on Your Breathing

Efficient breathing can improve your running technique. Practice deep belly breathing instead of shallow chest breathing. Inhale through your nose and exhale through your mouth, maintaining a steady rhythm. Proper breathing ensures that your muscles get enough oxygen, enhancing performance and endurance.

Increase Your Cadence

Cadence, or the number of steps you take per minute, is an important aspect of running technique. Aim for a cadence of around 180 steps per minute. A higher cadence reduces the impact on your legs and improves your running efficiency. You can use a metronome or a music playlist with a matching beat to help maintain your cadence.

Focus on Relaxation

Tension in your body can hinder your running technique. Keep your face, neck, and shoulders relaxed. Avoid clenching your jaw or fists. Relaxation helps conserve energy and prevents muscle fatigue. Practice relaxation techniques during your runs to ensure a smooth and efficient running style.

Incorporate Interval Training

Interval training can improve your running technique by enhancing your speed and endurance. Alternate between high-intensity sprints and low-intensity recovery periods. This type of training improves your cardiovascular fitness and trains your body to handle different paces, which can be beneficial during long runs or races.

Use Proper Footwear

Wearing the right shoes is crucial for good running technique. Choose shoes that provide adequate support and cushioning for your foot type and running style. Replace your shoes regularly to avoid running in worn-out footwear that can lead to injuries.


Improving your running technique takes time and practice, but the benefits are worth the effort. By focusing on posture, stride, arm swing, core strength, breathing, cadence, relaxation, and interval training, you can enhance your running efficiency and reduce the risk of injury. Remember to wear proper footwear and pay attention to your body’s signals. With these tips, you’ll be on your way to becoming a better runner.