Tips to improve your running technique and avoid injury

Running is an accessible and effective way to maintain cardiovascular and physical health. However, poor movement or neglecting fundamental aspects of technique can lead to injuries and limit performance. Here are practical, science-based tips to improve your technique and run safely.

1. Maintain good posture

Correct posture reduces impact on the joints and makes better use of energy:

• Head aligned: look ahead, keeping your chin parallel to the ground.

• Upright trunk: avoid leaning too far forwards or backwards.

• Relaxed arms: move them naturally, with elbows bent at 90°.

2. Adjust your stride length

Very long strides can overload the joints, while very short steps can be inefficient. Focus on:

• Landing on the midfoot or forefoot: reduces impact and improves propulsion.

• Cadence: aim for around 170–180 steps per minute, ideal for minimising impact.

3. Strengthen the muscles involved

Strengthening reduces injury risk and improves performance:

• Core: maintain good trunk stability with exercises such as the plank.

• Lower limbs: include squats and specific exercises for the legs and glutes.

4. Improve shock absorption

Use techniques and tools to reduce stress on your joints:

• Suitable surfaces: whenever possible, run on flat, soft ground such as trails or athletics tracks.

• Custom insoles: can correct biomechanical issues and optimise alignment.

5. Warm up and stretch properly

Warming up prepares the muscles for effort, while stretching after running helps recovery:

• Dynamic before running: active movements such as high knees or jumping jacks.

• Static after running: stretch muscle groups such as the quadriceps, hamstrings and calves.

6. Invest in biomechanical analysis

A biomechanical running assessment can identify technical errors and suggest personalised adjustments. Specialists use technology to analyse posture, stride pattern and impact points, offering data-driven solutions.

7. Plan your training load

• Gradual progression: increase distance or intensity by no more than 10% per week.

• Active recovery: include rest days or light exercise to avoid overload.

8. Wear suitable shoes

Choose shoes that offer support and cushioning and suit your footstrike, as identified by a running analysis or a test in a specialist shop.

Conclusion

Efficient, safe running depends on technique, physical preparation and ongoing care. Putting these tips into practice can not only prevent injuries but also improve your performance and make running more enjoyable. Health and biomechanics professionals can offer further guidance to personalise your training and correct poor patterns.