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How to Run with Proper Form

Jan 22, 2018 11:38AM ● By Dia

Running has its own risks due to the nature of the sport and the muscles and bones involved in the activity. Various techniques have been implemented to improve efficiency and to avoid unnecessary injury, but one simple method that has stirred the interests of runners is running with proper form.

For several years, running with the right form has been held to help runners increase their running speed, change their running techniques and run with a relaxed and stress-free body. It has also minimized problems like shin bone pains, muscle cramps and fractures.

Below are some tips on how to run with proper form: 

Land on the middle foot: When running, be sure to land near the center mass of your body (mid-foot) instead of landing on your heels or toe. It will avoid causing pain, undue injury and pressure on your calves and bones.

Maintain a straight and aligned posture when running: Move your leg in a straight line as it goes forward. Preserve the axis of gravity by not curving your legs as it advances, and ensure that your hips, chest and toes are also pointing frontward.  Doing otherwise may cause injuries due to poor posture and unnecessary pressure on those areas. 

Look forward at least 15 feet ahead: You must also look ahead and avoid staring at your feet to avoid accidents such as tripping or falling due to unseen dangerous curves or obstacles. It will also enable you to keep up your steady running speed. Additionally, pointing your face forward will also help you set your running goals. Some runners who want to inspire themselves on the race day set their goals for “one kilometer at a time” and feel a sense of achievement every time they reach it until they finish the 1-mile race or more. 

Do not land on outstretched leg and straight knee: If you do so, impact injuries on your knee, hip and ankle are likely to happen. It is also important to avoid using your hip flexors and quadriceps to carry yourself forward. If you lift and push your legs onward with minimum effort from your hamstrings and buttocks, harsh slam on your foot brakes may occur and may eventually cause you to slow down.

Avoid extreme lateral motion: It is important to rotate your arms from your shoulder. Pumping your arms back and forth using your shoulder joint while you carefully avoid crossing over the sides of your torso will help you maintain good posture, avoid sprain and fatigue, and keep up your expediency. 

If you want to correct your running form, it is important to note that most of your faulty running techniques are attributed to your muscle memory, untreated body injuries or foot problems that need to be treated. If you have any of these, seek immediate treatment to avoid further damage. For foot problems like sprains, fracture, infection, and other foot, ankle and heel injuries, seek the help of a licensed podiatrist or foot doctor. You may also contact for more information.

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For more information, check out the website for Academy Foot & Ankle Specialists at or contact us at (817) 424-Foot (3668)