What Is Perfect Running Form? 6 Technique Tips For Faster Running

12/29/24 • 10 min

The 1% Better Runner | DLake, Mike Trees & Friends

Your running form could make or break your next race, fixing it could be easier than you think.

Fixing your running form could be the easiest way to run faster, longer, and with less effort. This episode simplifies the myths about foot strike, stride length, and posture, replacing them with actionable advice to help you improve efficiency and reduce injuries. Whether you’re a casual jogger or a seasoned racer, these six form fixes will change how you run for good.

Key Takeaways:

Running form isn’t about aesthetics but finding what works efficiently for your body.
Overstriding, not heel striking, is the root cause of many common running injuries.
Simple changes in posture, cadence, and stride can significantly improve performance.

Timestamps:

[00:00] Why running form impacts your performance
[00:10] Dispelling myths about running aesthetics
[00:32] What is running form and why does it matter?
[02:02] The truth about foot strike and efficiency & heel striking
[03:04] Mid foot striking
[03:26] Forefoot striking
[04:06] Posture
[04:40] Using arm swing to maintain balance
[05:10] How to fix your run form - free download
[05:45] Breathing
[06:42] Stride Length
[07:46] Cadence tips for smoother, lighter runs
[08:44] Final Thoughts - Don’t overthink it - take your time

Links & Future Learnings

📈 Get your free 6 month 1% better your cadence cadence & habits guide - https://dlakecreates.com/cadencefree 🎧 Listen, read and learn more here https://dlakecreates.com/runform
Heel Strike Study - https://pubmed.ncbi.nlm.nih.gov/30356626/
DLake Runs on Instagram - https://instagram.com/dlakecreates
DLake Runs on Strava - https://www.strava.com/athletes/120507

Hosted on Acast. See acast.com/privacy for more information.

Your running form could make or break your next race, fixing it could be easier than you think.

Key Takeaways:

Running form isn’t about aesthetics but finding what works efficiently for your body.
Overstriding, not heel striking, is the root cause of many common running injuries.
Simple changes in posture, cadence, and stride can significantly improve performance.

Timestamps:

[00:00] Why running form impacts your performance
[00:10] Dispelling myths about running aesthetics
[00:32] What is running form and why does it matter?
[02:02] The truth about foot strike and efficiency & heel striking
[03:04] Mid foot striking
[03:26] Forefoot striking
[04:06] Posture
[04:40] Using arm swing to maintain balance
[05:10] How to fix your run form - free download
[05:45] Breathing
[06:42] Stride Length
[07:46] Cadence tips for smoother, lighter runs
[08:44] Final Thoughts - Don’t overthink it - take your time

Links & Future Learnings

📈 Get your free 6 month 1% better your cadence cadence & habits guide - https://dlakecreates.com/cadencefree 🎧 Listen, read and learn more here https://dlakecreates.com/runform
Heel Strike Study - https://pubmed.ncbi.nlm.nih.gov/30356626/
DLake Runs on Instagram - https://instagram.com/dlakecreates
DLake Runs on Strava - https://www.strava.com/athletes/120507

Hosted on Acast. See acast.com/privacy for more information.

Previous Episode

13 Things I Wish I Knew When I Started Running

Why is planning next year’s runs about more than just resolutions?

This episode dives into 43 hard-earned lessons that every runner—and even non-runners—can use to improve their approach to life, fitness, and goal-setting. Discover the power of reflection, the secrets to sustainable training, and the strategies that help balance effort, health, and happiness. Whether you’re a beginner or a seasoned athlete, you’ll find insights to take your running and personal growth to the next level.

Key Takeaways

Reflecting on past runs can shape a more productive and enjoyable future.
Balancing effort and recovery is critical to running longevity and enjoyment.
The virtuous cycle of running, strength training, and feeling good helps you improve sustainably.

Timestamps

[00:00] Reflecting on past challenges to plan the future

[00:25] How to audit your running year effectively

[01:03] The 87% rule and its benefits

[02:00] Why holding back in races can be the smart choice

[03:00] Running metaphors for life and work

[04:00] Genetics vs. effort in running performance

[05:22] How to avoid the vicious run cycle

[06:00] Loving the off-season for growth

[07:16] Why running should fit into your life, not the other way around

[10:25] Long-term consistency as the key to running success

Links & Future Learnings

📈 Get your free 30-day 1% better base training & habits guide - https://dlakecreates.com/basefree
🎧 Listen, read and learn more here https://dlakecreates.com/40things3
🎧 Listen, read, and learn more here https://dlakecreates.com/40things3
🎧 Part 2 is here https://dlakecreates.com/running-tips-26-years-experience/
🎧 Part1 is here https://dlakecreates.substack.com/p/40-things-about-running-that-i-wish
https://instagram.com/dlakecreates
https://www.strava.com/athletes/120507

Hosted on Acast. See acast.com/privacy for more information.

Next Episode

How To Breath While Running | Nose Vs. Mouth

What’s the best way to breathe while running? We finally break it down.

Breathing isn’t just a reflex—it’s a game-changer for runners. In this episode, we explore the overlooked power of breath in optimizing your running performance and recovery. Discover why nose breathing may slow you down, how syncing your breath with your steps can stabilize your energy, and when mouth breathing becomes critical. Plus, hear insights on adapting your breathing to different conditions, from dusty environments to high-intensity efforts. This conversation breaks down the science and practice behind an essential but underappreciated aspect of running.

Key Takeaways

The Nose vs. Mouth Debate: While nose breathing can help regulate pace and filter air, mouth breathing is more effective for meeting oxygen demands during intense runs.
The Importance of Breathing Rhythm: Syncing your breath with your steps can stabilize your energy and make running feel easier, but it’s important to adjust based on your speed and effort level.
Environmental and Personal Factors: Dusty air, dry mouth, and personal comfort levels influence whether nose or mouth breathing is the better choice, highlighting the need for a flexible approach.