The Basics of Good Running Form

TIP: Forward Hips and Torso — Run on a gently sloped downhill (3 to 5 degrees). For about 100 meters, allow the hips and torso to "fall" forwards (in alignment), but fully stable over each successive foot-strike.

Each 25 meters increase the stride turnover rate, but maintain the alignment of the torso and hips over the foot. The runner will feel their CBM being pulled forward so the stance is now generating a lot of power and is under the body.

The key is to limit the amount of resistance with each foot-strike and to maximize the amount of forward free movement.

More: Dave Scott's Guide to Uphill and Downhill Running Form

Head Position

When running, the back of the head should be aligned with the spine. Where the head goes, the spine will follow. If you look down, your back will arch forward, causing you to lean over at the hips. Needless to say, running this way requires more energy per foot-strike. Leaning your head back or to the side causes still other complications. Although some great runners are successful with this running style, for the most part, I encourage my runners to keep their head in a neutral, relaxed position with the eyes looking forward.

Faulty head and trunk postures have a tendency to show up, and are more pronounced, when an athlete becomes fatigued. Fatigue causes many problems, but poor technique only adds to them. Don't let your head position become unbalanced under any circumstances; doing so will only lead to more asymmetrical movements elsewhere.

More: Improve Your Running Form From Head to Toe

It is best to keep your head aligned vertically, but comfortably neutral with your spine. For some, this may mean moving the neck slightly backward to a more neutral position. Remember that many running traits are habitual, and it will take time to learn new anatomical positions.


To improve your running performance, you must learn to relax your body. This will occur over time as you gain confidence in your physical abilities and technique.

More: 3 Easy Ways to Relax Your Run

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