Running is one of the most accessible sports in the world. You don’t need equipment and you don’t need to pay an expensive membership. You don’t even need to rely on a team - you can just head out the door and run.

But running and running properly are two very different things. Running without paying attention to form might help you get in better shape for a while. You might even get through a marathon if you’re lucky. But, sooner or later, bad running form will catch up with you, causing injuries and physical issues that could be avoided.

So, whether you’re a beginner runner or have been at it for a while, let’s see how you can apply proper running form and improve your chances of staying strong, healthy, and injury-free.

What is the Proper Running Form for Runners?

We all run a little differently, and just because you look different to the next runner, it doesn’t mean you’re doing it wrong. However, there are a few key running principles you should be mindful of, particularly if you’re building up your distances.

• Hold your head up straight - It shouldn’t feel strained but you should be able to look straight ahead with your chin slightly up.
• Keep your shoulders low - They should be square, facing forward and relaxed. If you notice them creeping up, take a deep breath out and relax them down.
• Keep your back upright - If you feel yourself slouching, think about engaging your core to restore the correct posture. This should help get your torso, hips, and pelvis in good alignment.
• Bend at your elbows - Your arms should be at around a 90-degree angle so that they’re able to swing back and forth. Don’t stress about being at exactly 90 degrees, however. A little more or a little less is fine as long as you’re comfortable, relaxed, and able to swing gently and with ease.
• Relax your hands - While they’re not actively doing anything to help you run, you could be wasting energy by clenching your hands. Find a comfortable and relaxed position you can maintain for long periods - most people find that gently cupping their hands works best.
• Engage your glutes - Using your glutes properly helps to keep your hips aligned as well as prevent unnecessary pressure on the joints and muscles in your lower body. Many runners find that doing glute activation exercises before a run helps with this.
• Keep your knees soft and bent - When your foot hits the ground, your knee should be slightly bent. This helps to minimize the impact on your joints.
• Don’t over-stride - Your foot should be underneath your body as it strikes the ground. If your shin and foot are in front of you as the foot hits the earth, you’re over-striding.
• Pay attention to your feet - How your feet strike against the ground has a knock-on effect on your posture and overall running form. There are three types of foot strikes - heel, mid-foot, and forefoot. These are usually determined by what comes naturally to the runner but you can do exercises and drills to change your foot strike over time. For long-distance running, a mid-foot strike is generally considered best. As you’ve probably guessed, this is when the middle part of your foot hits the ground first.

Is There a Different Running Form for Sprints?

While some of the principles remain the same, sprinters have a few different techniques to optimize speed and power. This includes leaning slightly forward instead of having an upright back and striking from the forefoot. Both of these help to gain momentum but are not sustainable for longer periods

What Happens If You Don’t Have Good Running Form?

Bad form may not affect you immediately. Over time, though, it could lead to injuries. If you’re putting unnecessary strain on certain muscles or joints every time you take a stride, you’re slowly but surely signing yourself up for hip, knee, ankle, or foot injuries. Overdoing it can add more and more damage with every step.

Forefoot striking can also put extra pressure on the calf, ankle, and Achilles tendon. Having the right pair of running shoes for your running style can go a long way in helping to alleviate this issue.

What Are the Best Running Shoes for Beginners?

Finding the right running shoes that suit your running style can change the way you run. Different areas of support and cushioning can improve comfort as well as encourage you to correct your running form. For example, some runners overpronate. This means that they roll their feet too far inwards. These kinds of runners can benefit from some extra support around the midsole.

Meanwhile, heel strikers might want to look for shoes with a higher heel-to-toe drop. This means that there’s more support and cushioning below the heel that can minimize the impact of your foot touching the ground. This can help reduce strain on the Achilles tendon and calf muscle.

If you’re completely new to running, it can be beneficial to try on some running shoes in-store to see what feels good. Go with whatever feels comfortable to you. Many running shops, like Altra, have experts on hand who can look at your running style and make suggestions accordingly.

Are There Special Breathing Techniques for Running?

When it comes to running - and day-to-day activities - we all breathe a little differently. Various experts and researchers have explored the impact of breathing on running and they also all view this topic differently. Ultimately, they agree that all runners need as much oxygen as possible.

Here are a few different breathing techniques you can try to maximize your oxygen intake. These include:

• Nasal breathing - Breathe in and out through your nose, focusing on longer and slower breaths.
• Combination breathing - Breathe through your mouth and nose.
• 4:4 box breathing - Breathe in through your nose for four steps and then breathe out through your mouth for another four.
• 2:2 rhythmic (or pattern) breathing - Two breaths in and two breaths out.
• 3:1 rhythmic (or pattern) breathing - Three breaths in anvfvd one breath out.

The breathing technique you choose will be down to personal preference. You can also play around with different rhythms to find what works for you. You might also find that different techniques work best on different types of running sessions like sprinting, long runs, and so on.

Top Tip: If you’re struggling to find the right breathing technique, think about breathing into your stomach rather than your chest. Even just visualizing this can help to make your breaths deeper and more effective.

Find Your New Favorite Running Shoes

Altra is made by runners for runners. We live and breathe running and build shoes that give runners the support they need. Browse our collection of women’s road running shoes and men’s road running shoes today to find the best fit for your feet.

If you’re not sure what kind of shoe works for you, try using our shoe finder tool . Or, if you’d prefer to talk to someone face to face and try a few pairs on for size, use our store locator  to find your nearest Altra retailer.