Improve running technique

A good running technique is key to running efficiently and avoiding injuries. This section covers the following:

Posture: keep your upper body upright and lean forwards slightly. Pull your shoulders down to stay relaxed while running. For an optimal running posture, look about 15 metres ahead.
Arm movements: move your arms parallel to your body while keeping your hands relaxed. Your arms should be bent at about a 90-degree angle. This helps you to use energy efficiently.
Stride length and cadence: short steps with a rate of 160–180 strides per minute are ideal for minimising strain on the joints and impact on the muscles. Avoid overstriding.
Foot strike: land gently on the mid- or forefoot to reduce the impact. Running on the heel increases the impact on the joints and muscles.
Practical exercises: skipping, butt kicks and high knees are ideal for improving your running technique. These should be a regular part of your drill.

Tip: a professional running analysis can help to identify individual areas for improvement.