There’s Something About the Way They Run

Abigail Kilcer
Mar 15, 2023
2 min read

Updated: Mar 21, 2023

Running Form

Do you feel like you run like Josh Allen in the NFL combine? Have you been told you run like Phoebe Buffay? Do you feel like a turtle running through peanut butter?

If you answered yes to any of the above questions, maybe adjusting your form could help! As with any other exercises you do, your form is important to make sure you are safe while you exercise and ensure you are targeting the desired muscles. Running gets a bad reputation for ruining your knees and causing plenty of injuries. With a few tweaks, you can promise yourself plenty of miles to go and limit the toll it takes on your body.

There are a few different ways to check your form. First, you could record yourself running and watch it back. That would give you a detailed look at your form. After a couple of weeks, refilm yourself and compare the videos!

Another way, if you are an outside runner, watch your shadow. With the sun on your back or at your side, see how you look while you are running for instant feedback.

Lastly, use the cues below as a method of biofeedback. Run through a self-check and mental checklist of the cues to see if you need to make any real-time adjustments.

Running Cues

Tuck your Chin

Think about creating a “double chin,” keeping your head in line with your spine.

Drop your Shoulders

Think about releasing the tension in your traps (the muscle that gets massaged during a shoulder rub).

Drive your Arms or “Ear to Hips”

Move your arms parallel to the body, drawing an imaginary line with your hands from your ears toward your hips.

Engage your Core

Think about being slightly rigid through your torso to prevent your shoulders from rotating forward and back.

High Knees

With each step, think about driving your knees upward.

Run “bow-legged”

This cue may apply more to women and those who tend to have weaker hips. If you find yourself running with your knees close or touching, think about running with your knees wider than your hips (don’t actually, but it will feel like you are).

Shift your weight toward your Toes

Think about pulling your weight slightly ahead of you. This will prevent you from heel-striking, and over-striding meaning you'll be able to run faster with less effort.

Land on your Midsole

That is just fancy for the arch of your foot. You want to try to land just ahead of your heel where it meets your arch. This will help you to run faster and prevent injury and over-striding.

Keep your Feet under you