The guide to definitively master your running technique

To improve your level in the races it is important that you review the way in which you develop, so you can make the necessary adjustments. By modifying your running technique, you will avoid injury and greatly improve your speed and efficiency.

You should bear in mind that an efficient method of running will provide you benefits when practicing this activity. For example, it will help you run longer distances at a higher intensity and with less pain and discomfort in your legs and body.

If you want to correct and improve your running level, you must learn to definitely master your running technique .

How to master your running technique?

1. Jogging

Jogging is a much slower level than running, but it still has a number of health benefits.

Here are some tips to improve your jogging technique :

  1. While jogging, maintain good posture, activate your core, and always look straight ahead.
  2. Avoid tilting your head down and your shoulders should never drop.
  3. Expand your pecs and keep them lifted.
  4. Keep your hands loose and relax your arms a bit, avoiding crossing them in front of your body.
  5. To avoid lower body injury, use a midfoot strike and avoid hitting the ground with your heel while running. This allows your foot to drop directly below your hips as you drive your body forward. A heel strike can cause your leg to slow its stride and therefore stress your knees.
Trotar suave para mejorar tu técnica de carrera

2. Sprint race

Sprints require the use of a large number of muscles, as well as explosive force in order to achieve a much more powerful stride.

To improve your sprinting technique, follow these tips:

  1. Lean forward slightly from your waist (activate your core during this position). Lift your chest and relax your shoulders.
  2. Use short, quick steps to conserve energy.
  3. To reduce the chance of injury, land softly and quietly, with minimal impact to your feet.
  4. Use a strike to the forefoot and propel yourself forward with your toes. With each step, lift your thigh so that it is parallel to the ground.
  5. Bend your elbows at a 90-degree angle and rock them back and forth, using an exaggerated motion and in a wider range than when jogging.
  6. Raise your hands to a high level (not above chin level) and work your way back toward your lower back.
  7. Avoid twisting your torso.
Cómo correr sprints con buena técnica

3. How to run on a treadmill

Running on a treadmill is a much healthier option if you want to reduce the impact on your joints and avoid injury from excessive running. In addition, it is a much more comfortable option if you do not want to go running in the outskirts, since a treadmill will allow you to maintain a smooth and constant rhythm, without obstacles or unnecessary stops.

Training on the treadmill will allow you to focus solely on your technique. If you want to improve your methods when running on a treadmill , follow these tips:

  1. Roll your shoulders back and activate your core as you lean forward slightly. Keep your spine straight and don’t drop your shoulders.
  2. Relax your arms and look straight ahead. You should avoid looking down or at the monitor.
  3. Take small steps one after the other. Running on a treadmill will force you to shorten your stride, as speeding will cause you to kick the front of the treadmill.
  4. Unless you have trouble with balance, avoid holding onto the rails while running.
  5. Use a pace appropriate for your running speed.
  6. Land gently on the treadmill and avoid hitting your foot hard as you stride, this will help prevent injury.
  7. The correct foot strike will help you improve your running economy , so you are using less energy and improving your speed.
Técnica adecuada para correr sobre una cinta

Tips to take care of your feet when running

  1. Land very carefully while maintaining control, using a smooth and even foot strike.
  2. To avoid injury to the lower extremities, use a forefoot strike, which promotes muscle activation when the foot lands on the ground.
  3. A hit to the midfoot helps propel your body forward.
  4. Avoid hitting with your heels, this can slow down your movement and stress your knees.
  5. Keep the pronation of your feet normal or neutral. This will allow your feet to adequately absorb the impact of the landing while keeping your lower body aligned.
Cómo cuidar tus pies al correr

Tips to improve your running technique

  1. Perform basic exercises, such as: glute bridge or lateral plank; This way you can improve your strength, balance and stability while reducing the possibility of overuse injuries.
  2. To protect your knees from injury, hit the foot directly below the knee and not in front of it, this can be the result of excessive sliding. This technique is important when running downhill.
  3. Keep your spine high and erect, and reach through the crown of your head. Do head and neck exercises to build the strength needed to maintain good posture and forward gaze.
  4. Coordinate your breathing to align with the rhythm of your feet. This will help you maintain a relaxed posture, reduce muscle tension, and use energy efficiently.
  5. Bend your elbows at a 90-degree angle and swing your arms from your shoulders back and forth, while keeping your hands relaxed.
  6. Avoid crossing your arms over your torso or twisting your upper body.
  7. Lean your chest slightly forward so that you can push your body in the same direction.
Consejos para mejorar tu técnica de carrera

Tips to avoid injury when running

  1. You must improve your mobility and flexibility in the hips and ankles, thus reducing injuries in the lower back and in the knee area.
  2. Increase your number of steps per minute to avoid putting stress on your body.
  3. Gradually increase the intensity, duration, and frequency of your runs. It is important to remember that getting good results requires preparation time.
  4. If you have muscle pain or injuries, you should take a break for a period of time, especially if the pain is recurring or long-lasting.
  5. Talk to your doctor if you are new to exercise, have physical problems, or take any type of medication that could interfere with your running program.
  6. Lastly, wear a suitable pair of running shoes. Avoid being too padded and replace them when necessary.
Consejos para evitar lesiones al correr


One of the best ways to improve your running level is to work constantly and persistently, but always doing the exercise with good technique, this way you will avoid suffering injuries due to overtraining or bad movements.

Follow your training program as stated, maintain good body posture, and work to gain strength and speed. These methods are effective and will help you achieve your goals in competitions.


  • Daniel, B. (2020). How to Master Proper Running Form. For Healthline [Revised March 2020].