Your Lactate Threshold Needs Fix Your Running Form Without Getting Injured

So, Does Running Form Really Make You Faster?

Before we talk about how to fix your form, we need to answer one big question: does it even matter?

Research looking at running biomechanics shows that form can explain roughly 4–12% differences in running economy

Running economy is simply how much energy it costs you to run at a given pace
That means posture, stride, coordination, and movement efficiency can make you noticeably faster without extra fitness

But here’s the catch — form work only helps when it’s done intentionally and progressively

In other words, randomly copying elite runners or forcing changes usually backfires. The goal is smarter movement, not perfect-looking movement.

Stage 1 is all about Being Aware Before you make Changes

If you’re newer to running, or you’ve never worked on form before, this first stage is critical.

Don’t try to fix everything at once - that’s how frustration and injuries happen
Start by filming yourself running - from the side and from behind for 20–30 seconds
Watch without judgment - just notice posture, stride length, rhythm, and movement patterns
Compare yourself - to smooth, efficient runners rather than forcing imitation

Awareness comes first. If you can’t see what you’re doing, you can’t change it intelligently.

Here are The 3 Biggest Form Fixes That Help Most Runners

After years of watching runners move, three patterns show up again and again — and fixing these delivers the biggest return.

1. Relax the Toes

Many runners lift their toes while the foot is in the air
This wastes energy and overloads the lower leg
Practice lifting your foot while keeping the toes relaxed for a few minutes a day
Over time, this becomes automatic and carries over into running

2. Improve Cadence Slightly

Slower runners often overstride and land in front of their body
This creates braking forces with every step
Increasing cadence by just 10–20 steps per minute shortens the stride naturally
The result is smoother forward motion and often fewer lower-leg issues

3. Stabilise the Hips

Efficient runners keep stable, open hips
Excessive sway or collapse wastes energy
Film yourself from behind to spot hip drop
Strength work like split squats helps support better posture when running

These three fixes alone help more runners than almost anything else.

So, How can you Change your running Form Without Getting Injured?

This is where most runners get it wrong — they change everything overnight.

your body is currently adapted to how you run now
Sudden changes overload tissues that aren’t ready
Treat form changes like interval training
Introduce new mechanics in short blocks within easy runs

For example, add two short sections focusing on cadence or posture, then gradually extend them over weeks. Patience here prevents setbacks.

Another way to do this is by joining our Ask The Coach Training Package where you will have access to my 10 Week Online Form and Technique training videos and after working your way successfully through all of the different stages that I take you through, you will be running with the same posture and form as an elite runner from Kenya.  As a part of this training package, you will also have access to our training app where you can use over 120 of my custom built workouts to build out your training programme by simply dragging and dropping them into your calendar and then see the workout automatically upload straight into your wearable device for a better training experience. Simply go to my website and sign up or use the Ask The Coach Link in the description.

Stage 2 is all about Refining the changes that you have made.

Once the basics feel natural, refinement becomes the focus.  To get this happening,

Work on one small detail at a time

Focus on efficiency, not effort
Film, adjust, and reassess every week

Elite runners look effortless because they save energy everywhere they can. That’s the real goal.

Here are The Golden Rules of Running Form Changes

There are two rules I want you to remember.

Never overhaul your running form close to a race
Form work belongs in the off-season or base phase
Build changes gradually, not aggressively
If something feels forced or painful, stop and reassess

Form should support your training — not sabotage it.

I always get all of my new athletes doing all of their form and technique changes on their easy runs and their warm up and cool downs, and in some cases on their long runs also.  This way they lower the risk of any injury from changing their running form.

This is how you now start to Put It All Together

Running form matters — but it’s not magic, its scientific.

It can improve efficiency by up to 12%
Most gains come from small, consistent improvements
Awareness comes first, optimization second, refinement last
The best form is the one that works with your body

Fix the big rocks first, and everything else gets easier.

So what should you focus on Next?

If you want to run smoother, faster, and stay injury-free, start with awareness, improve the fundamentals, and refine patiently over time.

And remember — form is only one piece of your running journey and I always coach people to see that it should be at the very start of that journey..