A certified run coach shares three simple running form cues that can improve efficiency, prevent injury, and help runners chase a new PR.
Whether you run into the dreaded wall during a marathon or notice a lack of improvement in your training, sometimes a fresh perspective is all you need to unlock a powerful and productive change.Before you completely overhaul your training or race strategy though, it may be worth looking at something far more fundamental: how you run.
Small tweaks to your running form can produce surprising gains in efficiency, comfort, and even speed, without adding a single extra mile to your training. Sometimes, the simplest way to clean up your stride isn’t through complicated analysis, but by following visual cues.Ahead, you’ll discover three powerful form tips, from Birmingham-based RRCA Level II- and USATF-certified run coach Alex Morrow, which can help you break out of a running rut and get back to chasing down a new PR.Run Taller“When you just tell people to run tall, it’s tough to know exactly what that means,” Morrow says. But if you imagine a string coming out of the top of your head attached to a big helium balloon that’s slightly pulling you upward, you start to understand what “running tall” is supposed to look like.The gentle lift represented by the balloon isn’t about bouncing higher or forcing unnatural vertical movement. It’s more about aligning your body—head over shoulders, shoulders over hips—to maintain an efficient posture.When runners fatigue, their hips often drift back and they collapse forward into a hunched position. “We don’t want runners to hinge or bend at the waist,” Morrow says. “If your core’s not engaged and you are bending at the waist, you’re putting too much pressure on your lower back.” You also end up overstretching your hamstrings.Over time, this aspect of poor form can contribute directly to lower back pain and hamstring issues, explains Morrow.Running tall also helps you breathe more efficiently. When you hunch forward, you compress your diaphragm and limit its ability to contract and expand your lungs. When you stay upright, you give your diaphragm more room to move, Morrow says. The result? More efficient oxygen intake and a posture that’s easier and more comfortable to maintain late in a race.Of Morrow’s three visualizations, he says this is the most important. “If you’re not running tall—if you’re compressing your diaphragm and putting unnecessary load on your lower back and hamstrings—odds are you’re going to be making a lot of other mistakes along the way,” Morrow says.Lean Forward at the AnklesOnce you’re running tall, the next step is to let gravity help carry you forward. Morrow tells his runners to picture themselves looking like ski jumpers flying down the ramp at the Winter Olympics.You shouldn’t find yourself leaning back or way too far forward. Your body should be aligned straight as an arrow , except for a slight bend forward at your ankles.Yes, it’s physically impossible to stand with your ankles bent as much as those ski jumpers. The objective of this visualization is to help you lean into the run—not to make yourself fall forward.“When you get into the physics of running, it’s all about moving mass across distance with as little force as possible,” Morrow says. When you lean slightly forward, you allow gravity to do some work for you. That subtle shift can reduce excessive vertical oscillation, which you want to avoid because it causes you to use too much energy pushing your weight upward versus forward. It also helps you maintain a smooth and quick leg turnover, another marker of increased efficiency.Thinking about a slight lean forward can also curb overstriding and heel striking, both of which can create a braking tendency where you slow down on each step. Morrow puts it bluntly: “Braking is not your friend,” he says. When you’re running tall and leaning forward appropriately, your foot strikes generally land closer to your center of mass, instead of out in front of you, eliminating wasted energy that comes with braking.Loosen Your GripClose your eyes and think about heading out for a 10-mile run with a ripe banana in each hand. Now imagine squeezing your hands so hard on the run that the bananas turn to mush by the time you return home. That’s exactly what Morrow wants his runners to avoid.Many runners clench their fists when effort rises, especially during speedwork or late in a race where you’re pushing your upper limits. But that tension you create creeps up your forearms into your shoulders and neck, restricting natural arm swing and wasting energy.“The more relaxed you can become, the more efficient you will be,” Morrow says.Instead of clenching up, aim for a loosely cupped fist. Think about keeping bananas intact: You want enough structure that your hand isn’t flailing limp, but you don’t want your fingernails digging into your palms. Letting go of added tension makes it easier to keep your shoulders down so your arms swing naturally.If you do catch yourself squeezing your fists midrun, do a quick reset, Morrow says. Drop your shoulders, shake out your arms and hands, and then lock back into your stride. A small shakeout like this can release tension and get you back on the right track.How to Test Your Form and Make the Necessary ChangesPutting these tips into practice is the key. Morrow recommends runners start by simply paying closer attention to their form on their next few runs. Use the visuals as a checklist:Am I running tall like I have a balloon holding me up?Do I have a slight forward lean at the ankles like a ski jumper?Am I smashing my proverbial bananas, or are my fists nice and loose?These questions can also double as a mental distraction during tough miles, redirecting your focus from discomfort to your mechanics, explains Morrow.From there, Morrow directs runners to take advantage of the phone camera in your pocket. Head to a track, park basketball court, or any quiet stretch of pavement, and record yourself running toward the camera, away from it, and side-to-side, both at an easy pace and a faster effort.Watch the footage back, compare what you see to your mental notes, and then apply any changes on your next run. Remember, focus on keeping your body aligned and running tall first before addressing any of the other issues.
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