How to run with good form

Teach: How to run with good form

What to say

Good running form for a beginner comes down to running tall, leaning slightly from the ankles, and taking short, quick steps that land under your body. Keep your shoulders relaxed and your arms swinging forward and back, and run slowly enough to hold a conversation. Mix walking and running at first, and increase your weekly distance gradually.

What to show, in order

1. Stand tall, then lean slightly forward from the ankles, not the waist.
2. Take short, quick steps so each foot lands under your hips instead of reaching ahead.
3. Keep your shoulders low and relaxed and your hands loose.
4. Swing your arms forward and back at your sides, not across your body.
5. Run at a pace where you could still speak in full sentences.
6. Alternate running and walking in short intervals for your first weeks.
7. Add distance in small steps and take a rest day between runs at the start.

When to stop and call a professional

• You have a heart condition, high blood pressure, a recent injury or surgery, or you are unsure whether exercise is safe for you: ask a clinician before you start.
• You feel chest pain, pressure, faintness or unusual breathlessness: stop and call your local emergency number, 911 in the US.
• Pain gets worse as you run, makes you limp, or is sharp in one spot on a bone: stop running and see a clinician.

The check question

Ask: Where should your foot land? Answer: Under your hips

From EveryManKnows. General information, not professional advice.