Running technique and Advice

Good Running technique – quick guide

Now that we’ve began the couch to 5k running programme in Moate, here are some tips on how to have a good running technique, without going into too much much detail and in no particular order.

  • Run Tall
    1. A lot of our days can be spent in seated positions whether we are at a desk, on a couch or driving. This position keeps our hips flexed and more than likely we can have our shoulders rounded and our head forward. This then can also carry forward into our running posture and many runners run in a slightly bent over position. If you want to have an efficient and ‘easy on the body’ running technique then you need to have a tall posture and need to be able to extend from the hips. This means that your legs are able to travel back behind you when you run. To help you run tall imagine that there is a piece of string attached from your head and it is pulling you upwards as you run.

Don’t over-stride

Over-striding is when you take too big of a step when you run and your foot lands and hits the ground out in front of your knee. This has the effect of hitting the ground more heavily, putting the knee joint under extra strain, and can lead to knee pain, but it also acts like a brake, slowing down your forward momentum. To avoid this try increasing your cadence (the amount of steps you take) and you might just find yourself running lighter and a little easier.

Keep your shoulders relaxed

Tension in your shoulders will slow down your arm movement which will make you a less efficient runner. When running your arms should actively and consciously move backwards and forwards. The faster you run the bigger the arm movement, however when you are running slowly your arms should still be moving. Short and quick movements will also keep your stride length short. This can really help when you are getting tired. If you keep you arms moving then your legs will keep moving.

Try to not bounce or rotate excessively

Running should be a forward motion. If your upper body is rotating too much then you are wasting energy. Your arms should move forward and back and not swing side to side from movement from your upper body. The same applies to ‘bouncy’ runners. This is a less efficient way of running as you energy is transferred upwards and not forwards. This can also lead to the feeling of having ‘tight’ calves


This seems to be a part of running that a lot of people struggle with when starting running. Your breathing should fit in with the rest of your body and the speed you are running at. Try to find a rhythm between inhaling and exhaling, for example one breath in equals two steps and your breath out equals two steps



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