Running Foot landing

Running seems quite easy when we think of it but actually, it is not. You have to put your heart, head, and body while running otherwise running injuries are quite common. It is imperative to have knowledge of the proper running form.      

Here in this post, I am going to explain the 6 best and correct running form which is going to help you both – those who love running and those who are the first time runners and planning to start their running regime. 

Best Running Form

I am trying to explain the Best running forms with the aim to make your running an injury-free one.  I hope this post will surely help to improve your running form.

Here I am going to share my knowledge and the right Running forms. Below are the checkpoints which you should consider while running to improve your running form. 

6 Best Running Forms are listed below –


1. Head and Neck Should be Straight –

Yes, Most people assume that running is all about your legs and lower body. Well, it is essential to understand that running is a complete body workout. Your muscles are engaged from head to toe. When it comes to the head and neck, sometimes people keep their chin up or down. But as per the proper running form, your neck should be straight and your eyes should be looking forward. 

“Right running form reduces your efforts and makes your running easy.” 

Young woman training in the gym

2. The Foot Should be Aligned Straight –

The foot that touches the ground should be under the hips of that side, that is, there should be a straight line from heel to head on that side. Most runners’ feet don’t land like this, increasing their chances of getting Shin splints.   

The toes of your foot should be exactly in the front and not inward or outward. Otherwise, bad running form leads to a lot of injuries.

       “Your Proper running form makes your running injury-free.” 

Feets while Running

Recommended Read: Running Motivation: How to Find Inspiration for Running?

3. The Right Position of Your Hands –

Make sure your both hands should be bent about 90 degrees from the elbow. When our right foot comes forward, then the left hand should come forward. When the left foot comes forward, the right hand should come forward. They should be kept moving during running. This movement should be forward and backward, but  Should not be sidewise. The correct movement of your hands also plays a big role in increasing your speed. 

“According to science, the wrong movement also increases your heart rate.”

Woman in the gym

4. Engage Your Core While Running –

You will think – How to engage your core while running?  But it is imperative. Make the upper body very straight and stiff. Keep your back straight and a little flexible. This will help you to align your body and also will not take you forward or backward. 

“ Contract your core muscles to run better.”

Engage your core_Creativeaditi

5. Your Steps Should Not be Heard While Running –

While running, land your feet smoothly on the ground. Don’t throw your feet forcefully on the ground. If your steps are heard while running then this clearly implies that your running form needs to be corrected.

This sound may come due to two reasons – first, your heel strike is getting more when the feet land and second the shock that occurs when the foot lands on the ground are not absorbed by the foot arch or by the calf muscles. When this force is not absorbed here it goes to the shin bone and shin splints which leads to shin ache.

Recommended Read: Running Benefits: 5 Ways Running Can Benefit to Your Body

Correct Running Form2

As per the perfect running form keep your steps small. These will increase your cadence, while at the same time it will be beneficial for your shin muscles, quads, and knee joints.

6. Focus on Your Hip Moment Too –

Your hips should remain stable. There should not be hips right and left side drops. This is also a big reason for the running injury, especially waist injury. If you take the force from the hips and hamstring muscles for running, then running will be better.

Proper Running Form

These are the 6 proper running forms to improve your running. Here some common questions related to running –

  • Does Bad Running Form hurt your knees? 

One thing that is very prevalent about running is that – Running leads to knee pain. Knee often gets damaged by running. In reality, your bad running form is the major reason for knee injuries.   

Knee Pain_ Creativeaditi

The good news is that you can save your knees from running with proper running form.

  • How to Practice Proper Running Form?

Draw a straight line. Now run on this line. If your steps are falling on this line or near it, then it means that the center of gravity of the body is not changing much in your running. But if your steps are far away, it is not right, in this, along with the position of the body, the center of gravitational force is also changing. You should try to run on that straight line. This is going to help you improve your running form and don’t forget to apply the above mentioned running forms.

Right Running Form

These were some of the key points of good running form. There is some scientific reason behind every point. Inorder to improve running form you should make a video of your running and see yourself very closely whether your running is as above or not. Try to work on your running form to enjoy running injury-free.

You can also take advantage of the latest apps for watching videos in slow motion. If you see your running in slow motion, then you will understand it better and it is easier for you to correct your running form.

NOTE – I am not a professional trainer, but yes I have been running for the last two years and running is my passion. I am a proud half marathoner.     

Aditi Upadhyay _ Creative Aditi

Happy Running.   



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