How To Run Properly | Running Technique Explained

Running doesn’t come naturally to all of us, however, it’s something that we are never exactly taught. Whether you’re completely new to running or a seasoned runner, Heather is going to take it back to basics and revisit how to actually run!

Welcome 0:00
What is wrong with my running technique? 0:22
Correct running posture 0:44
Foot placement for running 1:19
Torso when running 3:55
Using hips when running 4:33
How should I keep my shoulders relaxed running? 5:03
How do I use my arms when running 5:23
Head position when running 6:58
How to breathe when running 7:45

We were born to run. To some of us, this statement might feel a little far from the truth, running doesn’t come naturally to all of us however it’s something that we are never exactly taught.

Whether you’re completely new to running or a seasoned runner who isn’t entirely happy with their gait, today Heather is going to take it back to basics and revisit how to actually run.

If you enjoyed this video, make sure to give it a thumbs up and share it with your friends. 👍

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Music - licensed by Epidemic Sound:
Schhh - Bonkers Beat Club
Whirlwind - [ocean jams]
Whispers - Valante
Wishing For - Dylan Sitts
Zhangjiajie Stone Forest - Sarah, the Illstrumentalist

Photos: © Triathlon / Getty Images

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[lavih]

I've followed this video exactly, and now I run great. The only downside is that now I have a British accent,

[giovanbattistafichera]

One thing that she didn't say and many beginners will probably not realise immediately is that once you get fatigued, the body starts to hunch and you lose good posture and coordination. That's your cue to stop or slow down. Beginners in particular have a tendency to go faster than their current level of fitness would allow (I've been there...). Try to be relaxed while running. There will be a time for huffing and puffing workouts but it's NOT at the beginning of your journey.
And on this note: if you have an overenthusiastic friend encouraging you to keep up tell them to either slow down to YOUR pace or not to bother. Your goal is to stick with running in the long term, not injure yourself like an idiot the first few times you do run.

[melissagaita]

My parents say I run like I’m carrying a fridge on my back😭😭

[selfimprovementsimplified]

Feet/Ankles:
- Slightly bend knee (so not extended)
- Land flat/mid foot
- Foot lands underneath body (not out)
- Land while the other foot starting to move backward

FOOT UNDER BODY PRACTICES:
- High knees (focus landing on the mid-foot & being springy)
Do Half way, then to waist, 10 sec reps
each
- Hand Butt Kick (Focus on keeping upright
Posture & landing on mid-foot)
Do Half way, To hands, Then moving forward
45ft (jogging back)


Hips:
- tummy tucked (easier to lift knees)
- Strong Butt
- Hips not too tight
- Hips Facing forward

Shoulders:
- shoulders open
- Relaxed (otherwise will restrict movement)
- Shoulders only move when the arms move forward

Arms:
- Elbows should be bent & near the torso
- Hands are relaxed
- arms only moving forward and back (never sideways)

ARMS ONLY MOVING FORWARD & BACK PRACTICE:
- Pump arms forward & back (Focus on keeping shoulders
relaxed)
Do w/ Feet together, Then one foot in front switching after 10 pumps

Head:
- Head aligned w/ body (head shouldn't be leaning or moving)
- head looking far & straight ahead, held high

Breath:
- Breathe with BOTH the belly and chest
- Do the exercise below before running (Makes you relaxed and prepared)

CORRECT BREATHING PRACTICE:
- Hand on belly & lift the hand by filling up the belly AND chest
Do Laying down, Then Standing

Body:
- Strengthen the core & the muscles around hips
- Body should be standing upright (Imagine a line going from the feet to the head) & tilt a lil forward


BONUS TIP:
FOCUS ON ONLY 1 TIP TILL IT BECOMES A HABIT, THEN MOVE TO THE NEXT TIP (To avoid getting lost in information)

[bh]

She makes running look effortless, I wish I can get like this.

[kaiserphoenix]

"Stand up right, head held high, shoulders nice and open, tummy tucked in, hips facing forward" ....damn i feel knackered already.

[PinkPlume]

My running form deteriorates to the point of me looking like the hunchback of Notre Dame.Great video, simple and to the point.

[bronwynevans]

Thanks for this video. Makes complete sense. I'm 62 and a brand new runner. Still at the walk 1 minute then run 1 minute phase, but I suppose you all started there. Fairly fit from walking 5km each day. Wish me luck!

[cassandracramer]

I just ran a five-mile-loop I do regularly focusing only on technique I watched in this video and ended up running it faster than normal and felt better than normal at the end. Technique made all the difference. Especially relaxed arms and midfoot. Thank you.

[user]

my brother says i run like a dying giraffe so i’m trying to fix that rn

[therealcaldini]

With regards to arm movement, your arms are really important if you want to increase your steps per minute. Don't move your legs faster - move your arms faster. Your legs have to keep pace due to the contralateral nature of walking/running. Doesn't sound intuitive but it does work.

[tonykeepitclean]

Thanks very much. I’m a 54 year old man and I’m in the process of replacing some bad habits with good ones. I’ve never really ran before but I’ve now completed Couch To 5K, and I’ve found running to be a really fundamental part of my life improvement. Having said that, I’m still rubbish at it and I’m finding the help and advise from your channel invaluable.

[JamesMilliron]

I'm here because I forgot how to run during COVID-19 lockdown.

[Arkeli]

I'm not gonna lie, I knew I was shallow but I didn't think it extended to my breathing too!

[theold]

Even after all my years in the Marine Corps and exercising all these years, I learned so much from your video on running form. I wanted to be able to run better, longer. I followed the tips in your video and my run this morning felt so much better. Thank you for making this video. :)

[krzysztofunited]

After a year of running "wrong" i tried this, and my calfs exploded.

[calmvibes]

don't be embarrassed by your running techniques, your doing great, progress is progress no matter how small.

[Manasa]

I felt dumb for searching "how to run" online but I actually learnt something today and it's this kind of information we should get in school during PE. My feet keep on tangling together and that's probably because of my posture so THANK YOU SO MUCH for this video!!!

[kenchung]

I’ve always loved watching how Heather runs. Her running form is near perfect!

[justins]

So this is all fine, but what about Naruto running? I feel like we missed a crucial running style