Running Technique: Basics

Short: Good running technique reduces injury risk and improves energy efficiency while running. Posture, foot strike, and stride frequency are especially decisive.

In more detail: There’s no single “correct” running technique, but certain basic principles improve movement economy for most runners.

In detail

• Upright posture: A slightly forward-leaning upper body with relaxed shoulders efficiently uses gravity for propulsion.
• Foot strike: Landing under the body’s center of gravity rather than far in front reduces braking forces and joint strain.
• Stride frequency: A higher stride frequency of about 170 to 180 steps per minute often reduces the load per step and injury risk.
• Arm movement: Relaxed arm movements kept close to the body support rhythm without wasting unnecessary energy.
• Breathing: Deep abdominal breathing rather than shallow chest breathing supplies the muscles more efficiently with oxygen over longer distances.
• Stride length: Overly long strides often increase stress on knees and hips, while shorter, faster strides are usually gentler on joints.
• Gradual transition: Technique changes should be introduced slowly over weeks to give muscles and tendons time to adapt (progressive-overload-krafttraining-prinzip, ausdauertraining-grundlagen).