What Is Perfect Running Form? (Tips for All Runners), by Nicklas Rossner on YouTube. 8 min 58 s.
- Video length
- 8 min 58 s
- Time to do it
- 30 minutes
- Difficulty
- Easy
- Steps
- 9
What you need
Steps
Check with a doctor first if you have heart, joint or back problems, and start in shoes made for running rather than old trainers.
Stand tall with your head level and your eyes on the ground about 10 to 20 metres ahead, not on your feet.
Lean slightly forward from the ankles rather than bending at the waist, so your weight helps you move forward.
Drop your shoulders, bend your elbows to roughly 90 degrees and keep your hands loose, as if holding an egg.
Swing your arms forward and back, not across your chest, so your shoulders stay pointed straight ahead.
Take shorter, quicker steps than feels natural and aim for a cadence near 170 to 180 steps per minute.
Land with your foot under your hips instead of reaching out in front, and let the whole foot touch down quietly.
Run at a pace where you can still speak in short sentences, and keep your first form-focused runs to 15 or 20 minutes.
Film yourself from the side for 30 seconds every couple of weeks and compare the clip with how the run felt.
Tips and common mistakes
Most beginners overstride, so count your steps for 30 seconds and double it to see your real cadence.
If you hear loud slapping, you are landing too far ahead on a straight leg, so shorten your step.
Change one thing at a time, because fixing arms, lean and cadence at once makes most runners tense.
Increase your weekly distance slowly and take an easier week every fourth week to let your legs adapt.
Questions
How many steps per minute should I aim for?
Many runners sit around 170 to 180 steps per minute, but it varies with height and pace. Treat it as a guide rather than a rule and just aim for quicker, lighter steps.
Should I land on my heel or my forefoot?
Either can work as long as your foot lands under your body instead of far in front. Forcing a forefoot landing when you are not used to it can strain your calves.
How often should a beginner run?
Two or three runs a week with a rest day in between is plenty at the start. Walking breaks are fine and do not spoil the session.
This guide was drafted from the video's details and general task knowledge. It has not been checked against the full video. Check the video and relevant product instructions before following a procedure. Report a correction.
