Why is Good Running Form Important?

A popular form of exercise is running, which offers numerous health benefits. It includes improved cardiovascular health, increased endurance, and relief from stress. However, some marathon runners overlook the importance of running form, which can lead to injuries and decreased performance.

We will explore why running form is essential. We will share tips to improve your running form and equip you with knowledge entailing the benefits of good technique while running and the disadvantages of bad form. Let’s start our marathon journey by understanding the basics of good running form, shall we?

What is Good Running Form?

Good running form involves a proper posture and technique to win a marathon. Good running form is fundamental in marathons and essential for several reasons. First and foremost, it reduces the strain on your joints and muscles to prevent injuries. When you run with proper form, your body is in alignment. It reduces the risk of overuse injuries such as shin splints, IT band syndrome, and stress fractures

Additionally, good form during running can improve your efficiency. You can run faster and for a longer time without much effort. This helps in reducing rapid muscle spasms and allows you to use your muscles more efficiently. Your energy will be conserved and can be used efficiently in a marathon. 

Now, let’s identify the key components you need to keep in mind to maintain a good running form. 

Key Components of Good Running Form

We are sharing some key components that are necessary to maintain a good running form. Here is the list of key components. 

Posture: Maintain an upright posture with your head up and shoulders back. Avoid slouching or leaning forward, as it may strain your back and neck unnecessarily. 

Arm Swing: Your arms should be swinging at the side of your body. They should be bent at 90-degree angles. Avoid crossing your arms in front of your body or bending them too high or too low. 

Foot Strike: Aim to land on the middle of your foot rather than landing on your toes or heels. This will minimize the risk of injuries and evenly distribute the impact on your foot. 

Cadence: Cadence is the number of steps you take per minute. The per-minute step count should be around 180 steps per minute. This will help maintain a consistent step count and save you from over-striding or getting tired early. 

Breathing: Less oxygen supply can pressure your heart; therefore, focus on rhythmic and deep breathing. Inhale through your nose and exhale through your mouth. This will maintain oxygen levels and equal distribution of oxygen to your muscles. 

A correct running form provides numerous benefits. Let’s explore the plethora of benefits offered by good running form.

Benefits of a Good Running Technique

A good running form comes with a baggage of benefits, including both health benefits and benefits that produce marathon winners. 

Injury Prevention: One of the primary benefits of good running technique is the prevention of energy. Proper running form minimizes the strain on your joints and muscles, resulting in fewer muscle spasms. This can help prevent common injuries in marathon runners, such as shin splints, stress fractures, and runner’s knee

Improved Performance: Good running form can help you win a marathon. You can run faster and longer without exhausting your energy reserves or muscles when you run with the correct form and employ proper techniques. This can help you achieve your running goals and improve your overall fitness. 

Efficiency: This is another key benefit of good running habits. You waste less energy when you run with correct posture and strides, saving your energy reserves. You will waste less energy covering unnecessary movements and can cover more ground with each stride. This can help you maintain a balance and steady pace throughout the marathon. 

Running provides numerous health benefits as well. Let’s discuss some.

Health Benefits of Running

Have you ever seen an old lady looking 10 years younger? She might be secretly running to maintain her energy. Running can improve your health and keeps you fit for a long time. Here are some benefits offered by running. 

Cardiovascular Health: Running helps improve your cardiovascular health. Your heart produces more oxygen and pumps more blood in your body, keeping your heart healthy and functioning. Don’t worry; it’s okay to stress your heart sometimes. 

Increased Endurance: Regular running or exercise can improve your body’s endurance capabilities. Your muscles’ agility and stretching ability are increased, keeping you active and youthful for a long time. 

Relieves Stress: Running is a stress reliever. If you are stressed, go out for a long run. The chirping of birds and swishing of leaves will calm you down. It’s a game-changer, for sure.

How to Ultimately Master Your Running Form

Are you struggling with a good running form and can’t seem to perfect it, no matter how much you try? Then, fret not. This section will help you perfect your running form and accomplish your running goals smoothly. 

Proper Foot Strike: Proper foot strike is one of the fundamental techniques essential for runners. Ideally, you should land on the middle of your foot, with your heel lightly touching the ground before rolling forward on your toes. This helps distribute the impact evenly on your feet and legs, minimizing muscle strain. 

Posture: Another critical part is your posture. Your posture for running should be erect, head held up, vision sharp, chest open, and shoulders rolled back. If you lean forward or slouch, that will strain your muscles unnecessarily and may cause complications. 

Arm Movement: Most people think running is all about legs, but they are wrong. Running involves your entire body. Your arm movement plays a crucial role in running. You should keep your elbows close to your body with your arms bent at a 90-degree angle. This will help to keep your posture erect and keep your balance. 

Running Cadence: Running cadence or stride frequency is different for everyone. It is basically dependent on the length of one’s legs, shorter legs can take short strides per minute while longer legs can stride at a long distance per minute. In other words, your stride length should only be the length that is changed, while your cadence should be constant. 

Rhythmic Breathing: Finally, your breathing should be controlled and rhythmic. If your breathing is not controlled correctly, your lungs and heart will be exerted with pressure. Learn to breathe in with your nose, exhale with your mouth, and maintain rhythmic breathing throughout the marathon. 

Common Running Mistakes

There are some mistakes that runners usually make that might be injurious to your health. Beginners aside, even some professional runners sometimes unconsciously make these mistakes. 

Over-striding:  Is taking too-long of a stride stride that might land you on your butt could cause a severe injury in a marathon. Over-striding will disrupt your balance and energy distribution, so be careful. 

Slouching: Slouching while running or leaning forward can strain your neck and back unnecessarily, leading to discomfort and fatigue. This can even cause back pain, neck pain, or any other injuries in these regions. 

Incorrect Arm Movement: As mentioned earlier, arm movement is necessary for running, but your incorrect arm movement can cause you to do do worse in a marathon. Yes! You heard it right. Your arm linked at the front or any other angle other 90 degrees can throw off your balance and lead you to fall down.

Beginner Tips to Improve the Art of Running

If you need help maintaining a running technique, here are some tips to help you ace the next marathon race. 

Start Slowly: If you can’t correct your form immediately, don’t worry; take it slow. You will reach a perfect form one step at a time. 

Use Visual Cues: Visual explanations or videos of professional athletes might be your best teachers. They will help you perfect by mimicking their form. 

Work on Your Core: A strong core is essential for a correct running form. Some exercises to maintain and strengthen your core are glute bridges and side planks. Or you can do simple bridges and planks. 

Listen to Your Body: 

1. Don’t just mindlessly follow instructions.

2. If you feel a little discomfort or pain in any part of your body, pay attention to it, as it may tell you that your form needs adjustment. 

3. Learn to listen to your body and help your body adapt to a form and routine. 

Get Professional Help: If you struggle to adapt to a good running form by yourself, seek help from a running coach or physical therapist. 

Different Methods to Improve Form

Below are some exercises or techniques you can adapt to help you run better. These techniques will help you adjust your form comfortably


Jogging may be slower than running, but it will boost your health and help you maintain your good running technqiue. Here’s how you can squeeze maximum benefits out of it: 

● While jogging, maintain a good posture, erect and head up. 

● Engage your core. This will help strengthen it. 

● Broaden your chest, and draw your shoulders down and back rhythmically. 

● Keep your hands loose, but do not link them in front of your body. 

● You can use the midfoot landing technique. This will land your foot beneath your hip, pushing your body forward. 

● Avoid landing on your heels, which may lower your pace and strain your knees.


Sprinting is a fantastic exercise that involves a lot of muscle activation and explosive force as you develop a robust stride pace. Sprinting will help you adjust your form as well. Here’s how: 

● Slightly lean forward from your waist and engage your core. 

● Soften your shoulders and lift your chest. 

● Use short and fast strides 

● You can use the forefoot landing technique. Allow your toes to propel you forward. 

● Bend your elbows at 90 degrees. Bring them up, as close to your chin and lower to your back. 

● Avoid rotating your torso or bringing your arms before your body to avoid balance disruption.


Running on a treadmill will train you readily not to strain your muscles while maintaining a steady pace without any hindrances. You can effortlessly work on your form on a treadmill. Move your shoulders back and engage your core as you lean in slightly.

● Run at a steady pace

● Keep your gaze ahead.

● Your posture should be erect, but your arms should be slightly relaxed 

● Avoid looking down at the monitor.

● Use short strides and engage in small steps, as over=striding can overthrow your balance.

A Final Recap

In conclusion, many factors play a role in maintaining a good form while running. It is essential to keep in mind the core techniques covered in this article. Furthermore, correcting any bad running form habits is essential to become a faster and more efficient runner. Refer to the most common running form questions below to get your answers faster.

How can I improve my running form? 

Practice on running drills that focus on specific aspects of your form. Consider running with your peers or a running coach; it will significantly help. 

What are the most common mistakes in running form? 

Over-striding, slouching, or incorrect arm movement are some of the most common mistakes in running form. Avoid them as much as possible. 

How long does it take to improve running form? 

Improvement of running form is a gradual process that can take days, weeks, or even months. Don’t rush it. Consistent practice and attention to detail can take you to pro quickly. 

Can running form affect my speed? 

Yes! Running form can affect your speed. A good running form will help you run faster and steadier, while a bad one will cause severe injury and slow your speed tremendously. 

Is it necessary to consult a professional for running form improvement? 

Well, it is advisable and better to consult a professional coach to improve your running form. This can accelerate your progress. 


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