What are the 5 basic running techniques?

Read on and you’ll discover:

• The five important things to focus on as you run
• Why lack of symmetry is the #1 issue runners should focus on
• A checklist to help identify where your running could be going wrong
• Science-backed ways to alleviate asymmetry
• A link to audio-only run coaching designed for improved run performance

At this very moment, there are probably millions of runners out there pounding the pavement or training on the treadmill. Globally, 621 million of us say we run regularly and 59 percent of active adults choose exercising outdoors, such as running, as a preferred way to stay fit. In 2022 the number of runners who ticked off a marathon nearly doubled compared to 2021.

Running is a hit because it provides all the benefits of endurance exercise (such as reducing blood pressure, total cholesterol, LDL cholesterol, triglycerides, fasting glucose, and body fat), while at the same time elevating oxygen consumption and HDL cholesterol. And as a weight-bearing activity, it improves bone density. Running is also something most of us can do with little effort and cost, as well as being a viable option for all levels of fitness.

Whether you're just starting on your running journey, or you've been clocking up miles for years, five important technique tips will help ensure your running is as enjoyable and effective as possible. Les Mills Trainer, Ben Main, explains below…

5 things to focus on as you run

#1 Foot strike

Land softly with your foot directly underneath your hip.

#2 Transition

Push from the rear part of your foot, through the middle of your foot and then push off with your toe. It should feel like you step, roll, and push with momentum going forward.

#3 Core activation

Engage your core to lift your chest up and establish a good running posture.

#4 Symmetry

Find balance so that all movements are the same on both sides. (Read on for more important advice on symmetry.)

#5 Flow

Aim for long, fluid strides to improve running efficiency and movement.

Given the numerous health benefits associated with running, it's no surprise millions of people are clocking up so many miles on their feet. Unfortunately, they're also clocking up plenty of injuries along the way. Up to 70 percent of competitive and recreational runners report getting injured yearly, with knee injuries the most common issues.

Dr. Jinger Gottschall, a professional sports and fitness research scientist and long-time running enthusiast, says this high incidence of injury is often related to not properly addressing muscular imbalance.

Where runners go wrong: Lack of balance

If there’s one thing any runner should do, it’s focus on symmetry.

Lack of symmetry creates a greater risk of injury and causes unnecessary energy output – which makes for a real challenge with it comes to unleashing your true potential.

Gottschall explains that symmetry is key to safe and effective running. “Running really is a three-dimensional activity and, while your legs are moving forward on one plane, the movement of your arms and torso is also important for force production and energy minimization.” She says when you’re moving in this way it’s important to be symmetrical because a single leg is in contact with the ground at a time, supporting body weight. "If one leg is dominant at any particular joint, you produce more force or absorb more impact. As a result, the muscles on the non-dominant side are not as strong and the joints on the dominant side are wearing down."

Asymmetry can be due to many possible conditions; pelvic (hip) rotation, arthritis at the knee, and greater strength of the left/right ankle muscles are just some of the common causes of imbalance. Most imbalance occurs between the knee and the ankle – but it’s certainly not limited to this area.

CHECKLIST: Are you dealing with asymmetry?

• Identify if you have pain on a single side, or if you notice increased tightness on a single side when stretching – this is a sure sign of asymmetry
• Bring awareness to your foot strike pattern to see whether you land more heavily on one foot, or spend more time on the ground with one leg.
• Get a friend to film you running at a steady state speed (with the camera angle either directly in front or behind you). Watch the footage and look for any differences between how your legs land and take off.
• If you suspect a large amount of asymmetry or feel pain and/or tightness on one side, it’s a good idea to be evaluated by a physical therapist, who will help determine any specific muscle weakness.

How can you alleviate asymmetry?

Some suggest strength work, such as single legs squats, can help the issue, but that’s just part of the picture. Gottschall recommends supplementing regular running with a low-weight, high repetition full-body weight training workout, like BODYPUMP™.

“It’s the ideal way to strengthen the muscles around the joints, and not just in your legs,” she says. “Even bicep curls and dead rows are helpful, because your elbows are flexed during running and strong upper body posture is helpful for endurance events.”

Introducing integrated core training is a very smart move, adds Gottschall. “It can be extremely beneficial in terms of single leg strength for symmetry, deep hip muscle training for knee alignment, and abdominal training for efficient force transmission”. Research shows that focusing on integrated core training with LES MILLS CORE™ can help you shave over 60 seconds from your 5km run time!

The final piece of the puzzle is dedicating time to the stretching and lengthening of muscles. A workout like BODYBALANCE™ will help reduce injury risk, helping train the core and stretch the working leg muscles, adds Gottschall.

You can tap into run coaching from a team of trainers when you try LES MILLS RUN using LES MILLS+. These audio-only run workouts can be done on a treadmill or outdoors. There are options for all abilities and different formats to keep things interesting.

check out les mills run

Running or resting: What’s worse for your knees?

Bryce Hastings, physiotherapist and Les Mills Head of Research, clears up the confusion about running risk, explaining that inactivity is more likely to cause knee issues than running marathons.

what should you do?

The exercises that help you run faster – and improve symmetry

Science reveals focusing on a specific type of integrated core training – not spending more minutes pounding the pavement or tackling the treadmill – could be key to achieving quicker run times and improving running symmetry.

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A proper running form can help you reduce the chance of injury and improve your running speed. Your ideal form can depend on factors like your body type, the distance of your run, and any injuries or physical limitations you might have.

If you want to elevate your running, it’s important to take a look at your running form and make any necessary adjustments and improvements. This will help reduce chance of injury, increase speed, and boost efficiency.

Your running gait plays a vital role in the many health benefits of running. It enables you to run longer distances at a greater intensity with less pain and discomfort.

There are specific running form techniques to follow that may differ slightly due to variations in body mechanics. Take into account the distance and speed you want to run, as well as any relevant injuries or physical areas of concern.

Bear in mind that you may have picked up bad habits along the way that may be difficult to break because they feel familiar. That’s OK! It’s worth it to go through a bit of discomfort or unfamiliarity to get your form down and enhance your running experience.

Running form 

Below are a few suggestions for improving your running form to boost your running economy, improve performance, and lower your risk for injury.

Jogging

Jogging may have a slower pace than running, but it still boasts a range of health benefits. Here’s how to maximize your jogging workouts:

• While jogging, maintain good posture, engage your core, and gaze forward.
• Avoid tilting your head down and slumping your shoulders.
• Broaden your chest, and keep it lifted as you draw your shoulders down and back.
• Keep your hands loose, and use a relaxed arm swing. Avoid crossing your arms in front of your body.
• To prevent injuries to your lower body, use a midfoot strike, and avoid hitting the ground with your heel. This allows your foot to land directly under your hip as you drive your body forward. A heel strike may cause your leg to slow down your stride and stress your knees.

Sprinting

The high intensity action of sprinting requires a lot of muscle activation and explosive force as you develop a powerful stride. Consider these tips:

• Slightly lean forward from your waist while engaging your core.
• Lift your chest, soften your shoulders, and draw them away from your ears.
• Use short, fast strides to conserve energy.
• To reduce your chance of injury, land softly and quietly with minimal impact.
• Use a forefoot strike, and propel yourself forward from your toes. With each step, lift your thigh so it’s parallel to the ground.
• Bend your elbows at a 90-degree angle and draw them straight back and forth, using an exaggerated movement and moving them through a wider range of motion than when you jog.
• Raise your hands as high as your chin and back toward your low back.
• Avoid rotating your torso and bringing your arms across the midline of your body.

On a treadmill

Running on a treadmill is an option if you want to reduce the impact on your joints and prevent overuse injuries.

A treadmill allows you to run at a smooth, steady pace without any hinderances or necessary stops. This allows you to focus solely on your form.

Consider these tips:

• Draw your shoulders back and engage your core as you slightly lean forward.
• Maintain an erect spine. Keep your shoulders directly above your hips.
• Relax your arms, gaze straight ahead, and avoid looking down or at the monitor.
• Use a short stride, and take small steps.
• Running on a treadmill will force you to shorten your stride since overstriding will cause you to kick the front of the treadmill.
• Unless you have concerns with balance, avoid hanging on to the rails as you run.

Your feet 

Use an appropriate stride for your running speed. Land gently; avoid pounding your foot as you land, which helps prevent injuries.

The correct foot strike will also help improve your running economy so you’re using less energy while enhancing your speed.

Here’s how to look after your feet:

• Land with control, using a smooth, even foot strike.
• To avoid lower extremity injuries, use a forefoot strike, which utilizes more muscle activation when you land.
• A midfoot strike helps propel your body forward.
• Avoid striking with your heels. This can slow you down and stress your knees.
• Maintain normal or neutral pronation of your feet by rolling your feet inward slightly. This allows your feet to properly absorb the shock of landing while keeping your lower body in alignment.

Techniques to improve form 

Improve your form by doing key exercises to lengthen and strengthen the muscles involved in running:

• Include core exercises, such as glute bridges and side planks, to improve strength, balance, and stability while lowering your chance of injury and overuse.
• To protect your knees from injury, strike your foot directly under your knee instead of in front of it, which can also be the result of overstriding. This is particularly important when running downhill.
• Maintain a tall, erect spine, and lengthen out through the crown of your head. Do head and neck exercises to build the strength necessary to maintain good posture and a forward gaze.
• Coordinate your breathing to align with the rhythm of your feet. This helps maintain a relaxed posture, reduce muscle tension, and efficiently use energy.
• Bend your elbows at a 90-degree angle, and swing your arms from your shoulders forward and backward while keeping your hands relaxed.
• Avoid crossing your arms across your torso or twisting your upper body.
• Slightly lean your chest forward to help propel your body forward.
• Press up and forward from the ground behind you with each step.

Tips to avoid injury 

Here are a few more tips to help you avoid injury as you work on your form:

• Improve mobility and flexibility in your hips and ankles to reduce injuries in your low back and knees.
• Increase your number of steps per minute to put less stress on your body.
• Gradually increase the duration, intensity, and frequency of your runs. Build up your speed and mileage over time. Remember, results take time.
• Take a break for an appropriate length of time if you have muscle pain or injuries, especially if they’re recurring or long lasting.
• See a physical therapist if you have any injuries. They can treat your injury, identify the cause of it, and help you make the necessary corrections to prevent it from recurring.
• Talk to your doctor if you’re new to exercise, have any physical concerns, or take medications that could interfere with your running program.
• Wear appropriate running shoes. Avoid shoes that are too cushioned. Replace your shoes often.

When to talk with a pro 

Working one-on-one with a fitness expert offers many benefits. Everyone from recreational to professional runners can benefit from working with a running pro for at least a few sessions.

A dedicated professional can help you create an individualized routine to achieve your goals while helping you establish consistency, motivation, and accountability.

Plus, a running professional will be on your side, rooting you on and helping you celebrate your success.

It’s especially beneficial if you’re new to fitness or running or have any concerns with your body, especially in terms of alignment, body mechanics, or previous injury.

Research from 2015 points to the effectiveness of receiving visual or auditory feedback to improve running gait to minimize your risk for injury.

Whether you’re looking in a mirror, watching a video, or receiving verbal cues, feedback is key to enhancing your form.

An exercise professional can support the development and maintenance of correct form and break any bad habits you may have developed. They can help you improve your endurance and reduce your risk for injury.

A fitness pro can ensure you’re staying safe by helping you properly warm up and cool down and avoid pushing yourself too much. They can also help you develop a healthy eating plan and figure out what to eat before and after you run.

The bottom line

Improving your running form is one of the best ways to take your running to the next level.

Stick to your running program to see the best results. Bring awareness to your posture throughout the day as you move through all of your activities. Work on developing core strength to support your running form.