Running is a fantastic way to stay fit and clear your head, but improper form can turn your healthy habit into a source of foot and ankle pain (or even worse, injury). We at New Jersey Podiatric Physicians & Surgeons Group see too many patients with avoidable running-related foot injuries. But fortunately, good running form is accessible and attainable given the right advice. In this article, we’ll walk through what to do with your heels, toes, arms, and everything else while you’re mid-jog.

The Correct Running Mechanics

Good running form accounts for posture, placement, and pressure.

First, you want to make sure you’re not running top-heavy. Try to stand tall, as if a string is gently pulling you up from the top of your head. Keep your stare forward, not down at your feet. This ultimately ensures your neck and spine align, which creates a stable platform for the rest of your body.

Next is your pacing, or the number of steps you take per minute. A higher cadence with shorter, quicker steps reduces the impact on your joints and helps prevent overstriding, which is when your foot lands too far in front of your body. You want to be running with a smooth, comfortable stride.

As for your pressure, it’s all about how your foot strikes the ground. Essentially, you want your foot to land flat, directly under your body, rather than landing heavy on your heel. A heel-first style is jarring to your feet and ends up causing things like plantar fasciitis and Achilles injuries.

Running Form Pointers to Keep in Mind

While your feet are doing the work, the rest of your body helps support them.

Arms: An efficient and relaxed arm swing, with your elbows bent at about a 90-degree angle, helps with balance and momentum, which takes some of the workload off your feet.

Shoulders: keep them and your hands relaxed; clenching your fists or tensing your shoulders wastes energy and can create stress that travels down your body.

Breath: proper breathing keeps your chest and body relaxed, which helps keep your stride consistent and in check.

The Importance of Footwear

With the rise of run culture, everyone has a favorite shoe. Brooks, On Cloud, Saucony– you name it. But ultimately, whatever you choose, make sure they fit your unique foot type (flat, high arch, or neutral), and are replaced regularly before the cushioning and stability break down.

A shoe that supports your foot’s natural mechanics is one of the best ways to ensure a comfortable and injury-free run.

If you’re worried about your foot pain, come see the expert team at New Jersey Podiatric Physicians & Surgeons Group. With more than 30 locations, from Newark, NJ, to Cape May, NJ, we value convenience and excellent service for our patients. To schedule an appointment, first find a podiatrist in your area.