Running Is a Skill: How to Build Form, Efficiency, and Resilience from the Ground Up
Why Running Form Matters
For years, people said running form doesn’t matter. Just run and it’ll sort itself out. But if you’re in your 30s, 40s or 50s, with a busy life and big goals, that advice can lead to frustration, injuries, and a feeling of being stuck.
Running isn’t just fitness. It’s a skill. And skills can be improved.
In this article, you’ll learn how your body moves when you run, and give you clear steps to run better. You’ll learn how to improve your form, build strength, and use drills to run smoother, with fewer injuries.
Meet Chris
Chris is 42. He’s run two marathons and averages about 60km a week. But when he came to me, he was having constant issues with sore hips, tight feet, and feeling flat, especially at the end of long runs.
Chris wasn’t lazy. He just didn’t know how to improve his form. Once he added a few simple drills, started his strength routine, and filmed himself running, everything changed. He stayed injury-free and ran a marathon 14 minutes faster than before.
What the Research Says About Good Form
There’s No One Right Way
Research on over 800 recreational runners shows that there’s no perfect form. The biggest factor that affects form is speed.
That means your form changes based on how fast you run, the surface you’re on, and your experience level.
What to Look For
Here are some key form features that matter:
Cadence: Most runners fall between 165–190 steps per minute. Above 160 is usually fine for easy runs.
Ground Contact Time (GCT): Better runners spend less time on the ground. Less time on the ground usually means smoother, more efficient running.
Stride Length: As you run faster, your stride gets longer. But avoid reaching too far forward - that can cause braking forces.
Duty Factor: This is the percentage of time your foot is on the ground. A lower number often means you’re moving more efficiently.
Vertical Stiffness: Good runners don’t collapse at the knees or hips. They stay tall and bounce off the ground like a spring.
Posture: Lean forward slightly from the ankles, not the waist. Keep shoulders over hips.
Arm Swing: Keep arms bent at 90 degrees and moving forward and back -not across your body.
Your form isn’t fixed. It changes based on speed, training, and how tired you are.
How Good Form Feels
Good running form feels:
Smooth and rhythmical
Light and quick off the ground
Relaxed, but upright and strong
You might be running with poor form if:
You have sore knees
Your hips drop or knees collapse when tired
Your shoulders feel tight
Running Is a Skill You Can Practice
Running feels automatic, but running well takes practice. You can improve your form just like any other skill.
Running is what’s called an "open skill." That means it changes depending on things like speed, hills, or fatigue.
Drills help you build better habits and body awareness. They improve:
Coordination (how well your limbs work together)
Movement Quality (replacing bad habits with better ones)
Control (especially when tired or on tricky terrain)
Five Simple Drills to Improve Your Form
These drills teach you how to move better. Do them 2–3 times a week, before an easy or moderate run.
1. A-March
Teaches landing under your hips
Keep posture tall and ankle stiff
2. A-Skip
Builds rhythm and bounce
Helps timing and leg drive
3. Pogos
Jump in place with quick feet
Builds ankle strength and bounce
4. Fast Feet
Quick, light steps in place or moving
Improves cadence and foot speed
5. Bounding
Exaggerated running stride
Builds power and hip extension
How to Use These Drills
Pick 2–3 per session
Do 2 sets of 15–30m
Focus on doing them well, not fast
Strength Training Helps Form Too
Running drills help, but strength training is key to holding form when tired.
Strength Helps You:
Push off the ground faster (Rate of Force Development)
Bounce back with springy tendons
Stay upright and tall when tired
Use both legs equally
Sample Warm-Up + Strength Session:
Warm-Up:
Mobility: Side-lying rotations + 90/90 hip switches
Activation: Crab walks + Glute bridges
Drills: Pogos + A-skips
Main Strength Work 1:
Trap Bar Deadlift – 3 sets of 5 reps
Banded Psoas March + Single-leg Glute Bridge – 3 x 12 reps (per side)
Main Strength Work 2:
Barbell Front Squat 3 x 5 reps
Single-leg RDL + Cable Row – 3 x 8 reps (per side)
Final Thoughts
You don’t need perfect form. You need form that works for your body, pace, and training.
When Chris improved his movement patterns and built strength, he stopped getting injured, and started loving running again.
To run well, keep it simple:
Pay attention
Practice drills
Build strength
Your form is feedback. Let’s make it work for you.
Want Help Fixing Your Form?
Book a free call and let’s chat about your running. I’ll help you spot what’s holding you back - and how to fix it.
