Run Better, Hurt Less: 5 Tips to Improve Your Running Form

May 19, 2025

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Run Smarter with These Simple Fixes

Running is one of the most natural forms of movement — but when done with poor mechanics, it can lead to nagging injuries, inefficiencies, and burnout. The good news?

You don’t need a complete overhaul to feel and perform better.

Here are five foundational running form tips to help you move more efficiently, reduce your injury risk, and enjoy your miles more:

1. Keep Your Cadence Around 170–180 Steps per Minute

A slightly quicker cadence (steps per minute) reduces ground contact time, lowers impact forces, reduces stress to your joints, minimizes over-striding, and enhances running economy.

2. Land Under Your Center of Mass

Avoid reaching your foot too far in front of you. Striking closer to your hips promotes better alignment and reduces braking forces. Think of your foot landing underneath rather than ahead.

3. Keep Your Upper Body Relaxed

Tension in the shoulders, hands, or jaw creates wasted energy. Keep your shoulders down, arms swinging naturally at your sides, and hands relaxed (imagine you're holding a potato chip without breaking it).

4. Lean Slightly Forward

A slight forward lean — from the ankles — helps generate forward momentum and allows gravity to work in your favor. Don’t bend at your back or shoulders; your torso should remain straight and aligned, just slightly forward.

A slight lean forward from the hips also helps get your glutes engaged!

5. Strengthen Your Glutes and Core

Form starts with control. If your glutes and core aren’t doing their job, your running form will break down no matter how mindful you are. Integrate strength work 2-3x/week to build a resilient base.



💡 Want Personalized Feedback on Your Form?

We offer in-person and virtual running form assessments.

👉 Click here to schedule your 15-minute free phone consultation


Here's to moving well,

Dr. Connie

Sign up to receive regular emails like this?

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