Running Technique: Improve Form, Foot Strike & Cadence

When talking about running technique, the way a runner moves, including posture, foot strike, stride length and breathing. Also known as running form, it shapes speed, efficiency and injury risk. A solid running shoes, footwear designed to match a runner’s gait and provide cushioning or stability are the first tool you need, because the shoe you wear directly influences your foot strike, the part of the foot that contacts the ground first – heel, midfoot or forefoot. Another pillar is cadence, the number of steps you take per minute, which affects stride length and impact forces. Together, these elements create the foundation for any training goal, from a 5K sprint to a full marathon.

Key Elements of Good Running Technique

First up, posture. Keep your torso upright, eyes forward and shoulders relaxed; this opens the airways and lets the pelvis stay neutral. A neutral pelvis then guides a smoother foot strike, reducing braking forces that can slow you down. Speaking of foot strike, most recreational runners land on the heel, but research shows a midfoot strike often lowers joint stress and improves efficiency. Switching strike patterns is easier when you have the right shoes – a neutral shoe for a midfoot landing or a stability shoe if you overpronate. Cadence is the next piece of the puzzle. Elite runners hover around 180 steps per minute, and many coaches suggest aiming for 170‑180 to boost turnover and shorten ground contact time. A higher cadence usually means a shorter stride, which limits the vertical oscillation that wastes energy. You can track cadence with a smartwatch or simply count steps for 30 seconds and double it. Once you know your baseline, add 5‑10% each week until you feel comfortable. Finally, breathing. Rhythm‑linked breathing – inhaling for three steps, exhaling for two – helps maintain a steady oxygen flow and reduces side stitches. Pair this with a relaxed arm swing: elbows bent about 90°, hands loosely cupped, moving forward and back without crossing the midline. Consistent arm movement supports a stable torso, which in turn stabilises the foot strike. Putting these pieces together, you can see how running technique requires the right shoe, a balanced foot strike, and an optimal cadence. The right combo cuts injury risk, improves speed and makes long runs feel easier.

Below you’ll discover detailed articles that take each of these topics further – from shoe reviews that match different strikes, to cadence drills you can try on the local track, and marathon‑training plans that embed good form from day one. Dive in and start fine‑tuning your technique today.