How to Run Faster with Better Running Technique

Have you ever felt like no matter how hard you try, you just can't seem to pick up your pace when running? 

You're not alone—many runners struggle with inefficient techniques that hold them back.

And with so many people getting into running longer distances recently and the massive explosion in popularity around people running marathons, it’s easy to get caught up in the excitement of it all Causing you to overlook Proper running technique which is essential for optimizing performance, and reducing risk of injury. 

When we talk about good running technique, there are a few key aspects to focus on.

First, there's posture – keeping your head up, shoulders pinched back, and torso upright with your core all locked in and leaning forward from your ankles and not from your back.

Then there is your Arm swing which is a crucial part to look at, ensuring that your arms are not crossing over the centre of your chest and throwing you off balance.

Also, there is the area of your hip placement, making sure that it is tilted forward and flexible enough to rotate with your legs.

Next, we have foot strike – trying to land midfoot or forefoot instead of heel striking.

And finally, there's cadence – aiming for quick, light steps to help you maintain speed and efficiency. 

By focusing on these key elements, you can start to notice improvements in your running almost immediately. 

Many professional runners and coaches will also tell you that a strong foundation in correct running form and technique is just as important as putting in the distance each week.

Let me start off by saying that working on and developing a correct running form is not easy, It takes both patience and persistence but when you get it all sorted you will have re-trained your muscle memory to do everything without any thought,  Very similar to driving a car or riding a bike, where you don’t give any thought to what you are doing.

When it comes to posture, it's essential to keep your head up and shoulders pinched back – this helps you to stand upright, it keeps your chest open which will maximise your lung capacity and by holding your head up, you will keep your airway open to take in more air and therefore keep your heart rate down.. 

Many runners have a tendency to hunch over or lean forward, which can put unnecessary stress on their joints. They think that leaning forward means bending their back but by doing this they will put a lot of strain on their lower back and cause them to not activate their glutes while running.

To correct this, look at doing some running drills during your easy days that will remind you how to stand upright while you run or you can check out my 10 week Online Running Form & Technique Transformation Course which will take you week by week through all of the different body part and all of the drills that you will need to know to get you running with the best posture.

As for foot strike, the goal is to land midfoot or forefoot instead of heel striking – this helps reduce the impact on your joints and improves your overall running efficiency. 

Running on your forefoot will prevent both overstriding and heel striking which adds additional shock to your joints and over time can result in heel pain, knee pain and often hip and lower back pain.

One way to practice forefoot running is to learn what drills you can do before and during each run to stimulate your brain into feeling the forefoot landing process – this will help you develop a more natural stride and reduce your risk of injury.

When it comes to cadence, the goal is to focus on quick, light steps that help you maintain speed and efficiency.

One way to practice this is to try running to a metronome which you can actually find on most GPS running watches like a Garmin or Coros with the ideal running cadence being around the 180 steps per minute mark, just be sure not to jump straight to this number but instead work to it slowly – this will help you develop a quick turnover and improve your overall running economy.  

This is something that I always coach all of my clients and athletes to do slowly and only on their easy runs or warm up and cool downs. 

It's easy to see why these modern techniques are superior to outdated methods like heel striking or overstriding.  By focusing on efficient, natural movements, you can reduce your risk of injury and improve your overall performance.

I can personally attest to the power of good running technique – when I changed my form to focus on proper posture, foot strike, arm swing & correct cadence, I noticed a huge improvement in my speed and overall performance. I went from struggling to finish a 10K to completing a marathon in under 3 hours. It's an incredible feeling, and I know you can achieve it too.

Adopting better running techniques is essential for optimizing performance and reducing your risk of injury. 

So Whether you're a seasoned marathon runner or just starting out, there's always room for improvement. 

With so many people getting into running longer distances recently and the massive explosion in popularity around people running marathons, it’s easy to get caught up in the FOMO of it all and end up as a running statistic where you find yourself injured and sidelined from running.