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