Running is a simple exercise that anyone can do, anytime, and doesn't require a lot of money. However, many people don't understand that there's a proper running technique to maximize the benefits of this activity.
With the right technique, running not only makes the body healthier, but also improves performance without the risk of injury.
The Importance of Mastering the Correct Way to Run
Mastering proper running form is not only about increasing speed, but also an important foundation for safety and training effectiveness.
With good posture, regular breathing, and efficient strides, the body can move more steadily, energy is more efficient, and each running session feels more comfortable and powerful.
There are three main aspects to consider in running technique : posture, breathing rhythm, and footwork. An upright but relaxed body promotes natural movement, rhythmic breathing maintains a steady oxygen supply, and a proper stride helps reduce excess stress on the joints.
When all three are trained consistently, the opportunity to run faster, safer, and longer will be greater.
Unfortunately, many beginners still make the mistake of simply running faster without paying attention to basic technique. Poor posture makes the body tire quickly, irregular breathing reduces stamina, and incorrect steps actually increase the risk of injury.
Also read: The Secret of Pro Runners: The Right Frequency of Running in a Week for Fast Progress
Initial Preparation for the Correct Way to Run
1. Choose the Right Running Shoes
The right running shoes ensure comfort and safety by supporting your stride, cushioning impact, and preventing injury. Choose shoes that suit your foot shape, terrain, and intensity to avoid shin splints and knee pain. With the right fit, your stride will feel lighter, more stable, and your performance will improve.
2. Warm-up and Light Stretching
Warming up is often overlooked, but it's crucial for preparing the body before running. This activity helps increase blood flow, activate muscles, and make joints more flexible, reducing the risk of cramps and injuries.
Just do a light five-minute jog, high knees, or dynamic stretching on your calves and thighs to get your body more prepared for the intensity of running.
3. Determine the Distance and Intensity According to Level
A common beginner mistake is forcing distance or speed from the start, even though intensity appropriate to your level makes progress more measurable and safe.
Beginners can start with a leisurely 2–3 km, intermediate runners can add tempo variations or intervals, while experienced runners can apply pacing to long-distance targets for more effective training.
Also read: Interval Running Training: A Quick Way to Optimally Improve Your Performance
Basic Techniques for Correct Running
1. Ideal Body Position
The body position when running should be upright but relaxed, with the head facing forward, shoulders relaxed, and hips aligned for stability.
This posture allows for easier breathing, more efficient steps, and reduces excess pressure on the back and knees that can increase the risk of injury.
2. Effective Arm Swing
The hands play a crucial role in balancing and driving the rhythm while running. Swing them parallel to your waist with your elbows at about a 90-degree angle, moving them forward and backward without crossing your body.
With an efficient swing, your stride becomes more stable, your speed increases, and your energy remains conserved, making your run feel more consistent.
3. Techniques for Controlling Breath While Running
Good breathing is essential for maintaining stamina while running. Use diaphragmatic breathing for optimal oxygen delivery, combining it with a two-step inhale and two-step exhale.
If you feel out of breath, slow down your pace to allow your body to adjust, allowing you to cover longer distances without tiring quickly.
4. Efficient Stride Pattern
An efficient stride isn't about stride length, but rather about adjusting your body's rhythm. It's best to land on the midfoot for a lighter impact than landing on the heel.
With an ideal cadence of around 160–180 steps per minute depending on the runner's condition, energy is more efficient, speed is stable, and the risk of injury is reduced.
Also read: MAF Training: Slow Running Method That Makes You Run Faster
Fast and Safe Strategy: The Right Way to Run
1. Set the Rhythm and Pace
Step rhythm and pace are key to consistency in running. A steady rhythm makes the body more efficient, while a pace that's appropriate to your level keeps your stamina under control.
Beginners can start at a leisurely pace, while intermediate and experienced runners can add variations such as interval runs or tempo runs to increase speed.
2. Foot Strike Technique (Heel Strike vs Midfoot)
Your footing significantly impacts comfort and the risk of injury while running. Heel strike, or starting with the heel, is common among beginners, but it puts more stress on the knees.
In contrast, a midfoot strike absorbs impact more efficiently and is generally safer in the long run. With regular practice, the body can become accustomed to running more efficiently and with fewer injuries.
3. How to Run Uphill and Downhill
Running uphill and downhill requires specific techniques for safety and efficiency. When climbing, lean slightly forward, use short strides, and engage your thigh and calf muscles.
When descending, maintain an upright posture and control your speed with light, non-jumping steps. This technique not only strengthens muscles but also trains mental endurance to cope with varying terrain.
Also read: Beginner to Pro Runners Must Know: Here's How to Adjust Your Easy Run Pace
Common Mistakes in the Correct Way to Run
Common mistakes beginners make when running properly include starting too fast, neglecting recovery, and maintaining poor posture. Running too fast at the start can cause you to lose energy before reaching your target distance, so it's best to start at a relaxed pace and gradually increase it to maintain stamina.
Additionally, many runners forget that rest is just as important as training, because without recovery the muscles don't have time to repair themselves and the risk of injury increases.
Posture is often overlooked, even though it significantly impacts running efficiency. Slouching, shrugging shoulders, or looking down puts extra stress on the back and neck.
The solution is to maintain a relaxed, upright posture, open shoulders, and forward gaze. With simple corrections and a balanced training pattern, running performance can improve consistently and feel more comfortable.
Run Faster & Safer with SVRG Products!
Mastering proper running form isn't just about speed, but also how each aspect is applied to maintain efficiency, prevent injury, and improve performance.
With the right strategy, both beginners and experienced runners can enjoy running more comfortably, consistently, and confidently.
To support maximum performance, use quality running gear. SVRG offers breathable clothing , workout leggings , water bottles , and premium sports accessories designed to support your every step.
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