How to Run Properly – 10 Steps for Beginners


Running is a fundamental activity that offers a multitude of benefits, from improving cardiovascular health to boosting mental well-being.

However, throughout my years in the fitness world, I learned that the proper running technique is crucial to reap these benefits while avoiding injuries and fatigue.

Today, I will provide 10 essential steps for beginners to enhance their running form, focusing on the entire body from head to feet.

1. Mastering the Art of Posture

running posture

Running with good posture is the cornerstone of effective and injury-free running. Stand tall, align your head over your shoulders, and keep your back straight yet relaxed.

This alignment ensures efficient breathing and minimizes strain on your back and neck.

2. Relaxing Your Shoulders

Tension in the shoulders can lead to discomfort and energy wastage.

Keep your shoulders relaxed and down, away from your ears.

This relaxation allows for more natural, efficient movement and better overall form.

3. Arm Placement and Movement

running Arm Placement

Arms play a vital role in balancing and propelling your body forward. Bend your elbows at a 70- to 110-degree angle, keeping them close to your body.

Swing them back and forth in line with your run, not across your body, to maintain momentum and balance.

4. Hand Positioning

Cup your hands loosely, as if holding an egg.

Avoid clenching your fists, as this can lead to tension up the arm, wasting energy and potentially causing discomfort.

5. Knee Mechanics

Knee Mechanics

Lift your knees slightly and keep them loose.

This technique helps in maintaining a fluid stride and reduces the impact on your knees, crucial for preventing injuries and ensuring long-term joint health.

6. Stride Considerations

Aim for a light, quick stride that keeps your feet close to the ground.

This approach enhances balance, conserves energy, and decreases the impact on your joints.

7. Footwork Fundamentals

Footwork Fundamentals

Focus on landing softly on the inner part of your foot’s arch and then rolling through to push off with the ball of your foot.

This method helps in shock absorption and efficient propulsion, reducing strain on your legs.

8. Choosing the Right Gear

Invest in well-fitting running shoes that offer support and cushioning.

Your clothing should be comfortable, breathable, and suitable for the weather, helping you maintain focus and comfort throughout your run.

9. Recognizing and Correcting Poor Form

Poor Form

Be aware of signs of poor technique, such as neck or shoulder pain, excessive fatigue, or shortness of breath.

Regularly assess and adjust your posture, shoulder relaxation, and arm swing to ensure optimal form.

10. Listen to Your Body

Pay attention to your body’s signals. If something feels off, it likely is.

Make adjustments as needed, and consider seeking advice from experienced runners or coaches for a more personalized approach to improving your form.

Enhancing Your Running Experience

As you progress in your running journey, focus on gradually increasing your endurance and distance.

This doesn’t mean pushing yourself to the limit every time; rather, it involves listening to your body and progressively challenging yourself in a healthy manner.

Remember, running should be enjoyable, not a chore.

Find scenic routes, run with friends, or listen to your favorite music or podcasts to make the experience more pleasurable.

1. The Importance of a Warm-Up

Before you start running, engage in a dynamic warm-up to prepare your body. This can include exercises like leg swings, lunges, and light jogging.

Warming up increases blood flow to the muscles and reduces the risk of injury, ensuring your body is ready for the demands of running.

2. Cooling Down and Recovery

After your run, don’t just stop abruptly. Engage in a cool-down session with slower jogging or walking, followed by stretching.

This helps in gradually lowering your heart rate and preventing muscle stiffness, promoting quicker recovery.

3. Hydration and Nutrition

Hydration and Nutrition

Proper hydration and nutrition are crucial for effective running. Drink water throughout the day and consider carrying a water bottle during long runs.

Eating a balanced diet rich in carbohydrates, proteins, and healthy fats provides the necessary energy and aids in recovery.

4. Regular Practice and Patience

Improving your running form and endurance takes time and regular practice. Be patient with yourself and celebrate small victories along the way.

Consistency is key to seeing progress and achieving your running goals.

Using tools such as Fitbit, can help you make better sense of your progress and have a clearer picture of it as you work out.

5. Seeking Professional Guidance

Professional trainer

If you’re struggling with certain aspects of running form, don’t hesitate to seek advice from a running coach or a physical therapist.

Professional guidance can provide personalized tips and exercises to improve your technique and prevent injuries.

6. Incorporating Strength Training

In addition to running, incorporate strength training exercises into your routine.

This strengthens the muscles used in running, improves overall balance, and reduces the risk of injury.

7. Rest and Recovery Days

muscle recovery

Rest is just as important as the running itself. Ensure you have recovery days in your routine to allow your muscles to repair and strengthen.

Overtraining can lead to injuries and fatigue, hindering your progress.

8. Setting Realistic Goals

Set achievable and measurable goals for your running.

Whether it’s increasing distance, improving time, or simply running more regularly, having clear objectives keeps you motivated and focused on your progress.

Mental Aspect of Running

The Psychological Benefits and Challenges

Running is not just a physical activity; it also has a significant mental component.

Embrace the meditative quality of running, where you can clear your mind and find mental clarity.

However, be aware of the mental challenges as well. There may be days when motivation is low or the task seems daunting.

Developing mental resilience is key to overcoming these challenges and enjoying the psychological benefits of running.

Incorporating Flexibility and Mobility Work

In addition to strength training, focus on improving flexibility and mobility.

This can be achieved through yoga or specific stretching routines.

Better flexibility and mobility can lead to improved running form and reduced risk of injury.

Tracking Your Progress

Utilize technology, like running apps or wearable devices, to track your progress.

These tools can provide valuable insights into your pace, distance, and overall performance, helping you understand your strengths and areas for improvement.


How often should a beginner run per week?

Beginners should aim for 2-3 times per week.

This allows the body to adapt to the new activity without overdoing it, minimizing the risk of injury.

What is the best time of day to run?

The best time to run is when it fits into your schedule consistently.

Some prefer mornings for the fresh start to the day, while others might find evenings better for decompressing after work.

Can I run if I’m overweight?

Yes, running can be a great activity for weight loss and overall health.

Start slow, focus on proper form, and gradually increase your distance and intensity.

How do I deal with side stitches while running?

To alleviate side stitches, slow down and focus on deep, rhythmic breathing.

Also, avoid eating large meals right before running and stay hydrated throughout the day.

Is it normal to feel out of breath when I start running?

Yes, feeling out of breath is common for beginners as your body adjusts to the demands of running.

Start with short, manageable runs, and incorporate walking intervals as needed.

Should I run through pain?

No, running through pain can lead to serious injury. If you experience pain, take a break and consult a healthcare professional if it persists.

Remember, rest and recovery are vital parts of a running routine.

Final Words

Running with proper form is a journey, not a destination.

Regular practice, combined with mindfulness of these key aspects, will lead to more efficient, enjoyable, and injury-free running.

Remember, every step taken with good form is a step towards a healthier, more balanced running experience.

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