How Can I Improve My Running?

Thinking a little more about how to run can make it feel easier and faster, and reduce injury risk.

Humans and our ancestors have been running for millions of years. Back then, it helped us capture – or avoid becoming – prey. Now, we do it to keep fit, boost mental health, unwind in nature, or play our favourite sport.

Here are five basics to keep in mind.

1. Feet: how you land matters

The truth is heel-first striking stresses the knees a bit more while forefoot landing places more impact on the calves and Achilles tendon.

So, if you’re injury prone in one of those areas, it might be worth adjusting your style.

As you run faster, you’ll bounce more in each step. You’ll naturally land more on your forefoot, especially when sprinting.

2. Legs: softer landings and smoother strides
Three things are worth focusing on:

* minimise the twisting of the legs under your body as you land, to reduce strain on knees and ankles
* keep your pelvis level during landings (dropping or rotating it increases injury risk)
* don’t bounce too high; a smooth low trajectory uses less energy and keeps impacts manageable.
Just keep relaxed, and allow the knees and ankles to flex normally.
If you find your landing style causes stress or pain, consider running with slightly shorter strides.

3. Arms: built-in shock absorbers
During jogging, your arms help with balance, absorbing bumps or stumbles, especially on uneven ground.

They swing mostly passively and act as shock absorbers during jogging; they can’t do their job when they’re stiff. Relaxation is key.

4. Torso: lean just a little
Its generally accepted that we keep our torso upright when we run relaxed, with only a very slight forward lean.

But if we want to speed up, leaning forward is a great way to accelerate quickly without doing too much tiring muscle work.

5. Head: a balancing act

During upright (non-sprinting) running, try to keep it in normal position. Rest your head quietly on the top of your shoulders, just as evolution intended.

During sprinting, try looking about 20 metres in front of you (a slight chin tuck is fine). When jogging, try looking ahead toward the horizon.