Proper running form can help improve your overall efficiency and reduce your risk for injury. Try these tips to keep you injury free as you train to reach peak performance.
![See caption for alt text.](/sites/default/files/infographic/HPRC_Running_Form_101_082020.jpg)
Running form 101
Improve efficiency and reduce your risk for injury
Head
- Keep your head upright and in line with shoulders.
- Look slightly down and ahead.
- Relax your jaw.
Arms/Hands
- Bend your arms at about 90 degrees.
- Don’t cross or swing arms in front of your chest.
- Relax your hands (imagine holding a penny between your thumb and forefinger).
Torso
- Lean (fall) slightly forward; don’t slouch!
- Keep your chest up and shoulders straight.
Feet
- Don’t over stride; your foot should land under or slightly in front of hips.
- Land on your mid-foot to forefoot, that is, from the arch to the ball of your foot.
- Keep your cadence at about 170 to 190 steps per minute.
USU (Uniformed Services University) and CHAMP (Consortium for Health and Military Performance) logos. Human Performance Resources by CHAMP | HPRC-online.org
Published on: April 10, 2019
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