Beginner Monday: An Introduction to Running Form and Gait

Running form is one of the most important factors in becoming a more efficient, comfortable runner. While it might not be the first thing you think about when starting out, developing good form early can help you avoid injuries, conserve energy, and improve your performance. This week, we’ll take a look at the basics of running form, including posture, cadence, and stride length, and give you some simple drills to help you develop good habits from the start.

The way you carry yourself while running can make a big difference in how efficiently you move.

Key Points for Proper Posture:

Cadence refers to how many steps you take per minute while running. The ideal cadence for most runners is around 170–180 steps per minute. A quicker cadence can help reduce the risk of injury by encouraging a lighter, more efficient stride.

Why Cadence Matters:

While you want to take quick steps, you also need to ensure your stride isn’t too short or too long.

How to Find the Right Stride Length:

Practising running drills can help reinforce good form and improve muscle memory. Here are a few exercises to get you started:

A. High Knees:
Stand tall and jog in place, bringing your knees as high as possible towards your chest. This helps improve your cadence and encourages an upright posture.

B. Butt Kicks:
While jogging, kick your heels up towards your glutes. This drill helps develop a quick, efficient leg turnover and improves your stride length.

C. Strides:
Pick a flat stretch of road or track, and gradually build your speed over 20–30 seconds, focusing on smooth, controlled strides. This helps improve your speed and rhythm.

D. Skipping:
Skipping is a great way to improve coordination and activate your glutes. Focus on a tall posture, and try to land softly.

Join us next Monday for Beginner Monday: Mental Strategies for New Runners. We’ll delve into the mental side of running, including how to deal with self-doubt, push through tough runs, and set realistic yet inspiring goals to keep you motivated and on track.