Refine Your Running Technique
Tim Klein
2026-03-25
2 min. read
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Running, viewed in light of its fundamental characteristics, seems to be an incredibly simple activity... about its mysteries
Foot positioning on the floor
In many situations, there is no need to improve anything, however, notice how your feet touch the floor. The proper technique requires them to land evenly distributing pressure. A slight outward tilt of the foot is permissible, but a warning signal for you should be excessive inward or outward tilt. In order for the force of our step to be transferred directly and efficiently, all existing extremes must be excluded. The key to success is the neutral, uniform positioning of the foot.
Running Stride
While running at a consistent speed of around 8 km/h, it is essential to ensure our running stride is physiological. Avoid excessively lengthening it or intentionally shortening it. Our foot should always touch down under the knee (not in front!). If the foot of the leading leg lands too far away from the body's center of gravity, it can generate a decelerating force. The running stride initiates with the rolling of the foot from the heel to the toes.
Arm operation
Correct arm operation is an indispensable component of running. Their placement in the elbow joint should be around 90 degrees. The hands should be positioned in turn as if they were holding a delicate feather (never to be clenched into a fist). Once these elements are determined, we should focus on our shoulders, which during running should be relaxed enough so that they are not excessively elevated and rigid.
Body and head positioning
The body and head ought to be set straight. This is a succinct summary of this technical point. Nevertheless, maintaining balance is crucial here, which is heavily dependent on the postural muscles. We must not excessively twist our body to the sides or excessively bend. It is vital to maintain a natural body posture during running, but without extremes. The neck and jaw should not be strained. Often, we do not realize that while our body is moving correctly, the jaw is excessively tensed. This may come as a surprise to many, but trainers often advise their athletes to run with paper rolls in their mouths to eliminate excessive jaw tension. There are even specialized jaw-chin grips that serve to enhance this aspect.
