Running is often considered the simplest and easiest sport to perform. However, without using correct running techniques, this activity can become inefficient, quickly tiring, and even carry a risk of causing injury.
By applying correct running techniques, the body can move more efficiently, energy is used more effectively, and pressure on joints, muscles, and bones can be minimized.
Here are several running techniques that you can apply to prevent injury while maintaining body fitness.
Correct Running Techniques
Running with the correct technique is not just about appearance or style, but it is directly related to body efficiency and long-term health.
According to the MSSE Journal, there are several running techniques that can help optimize power, prevent injury, and maintain body balance. Some important aspects to consider include:
1. Maintain Body Posture
Paying attention to body position is the primary step toward achieving correct running technique.
Research published in PLOS One shows that leaning the body too far forward can decrease running efficiency and increase energy usage by about 8%.
This means that improper posture causes more power to be wasted. Therefore, the MSSE Journal suggests that the body should lean slightly forward, with the tilt originating from the ankles, not the waist.
This position helps make each step feel lighter and less tiring. Ensure that your head remains upright, your eyes look straight ahead, and your shoulders and chest are relaxed so that breathing remains smooth.
2. Count Cadence Pattern
According to Cureus, running speed and efficiency are not only determined by how fast the feet move, but also by how the feet touch the ground. Two main factors affecting this are cadence (number of steps per minute) and stride (the length of each step)
Research indicates that the ideal cadence for middle- to long-distance runners is around 170–180 steps per minute. If your cadence is too slow, muscles work harder and the impact on joints is greater.
Conversely, faster and shorter steps make movement smoother, conserve energy, and lower the risk of injury.
It is recommended to increase cadence by about 5–10% from your usual rate to reduce the load on the knees, shins, and hips.
To practice this, start by running in place while counting steps, then gradually increase the rhythm until it feels comfortable yet quick. Music with a tempo of 170–180 BPM can help you maintain the rhythm.
3. Monitor Stride Length
Sports Medicine explains that incorrect posture or overstriding can increase pressure on the knees and hips, increasing the risk of long-term injury.
Therefore, BMC Musculoskelet Disord suggests paying attention to stride length to reduce injury risks.
However, keep in mind that everyone has a different natural stride. This is influenced by height, leg length, flexibility, muscle strength, and running speed.
To practice, try jogging on a 20–30-meter track while focusing on landing your feet directly under your hips rather than far in front of your body.
You can mark one step with a line on the track to measure and compare it with your body's normal step.
Then, try reducing your step length by about 5–10% from your natural stride to feel the difference in comfort and impact while running.
4. Arm and Body Movement Coordination
The coordination of arm and body movements plays a major role in maintaining balance and helping runners conserve energy.
As explained in the Annals of Biomedical Engineering, when arms are swung in rhythm with footsteps, upper body stability increases, ensuring that energy isn't wasted on resisting rotation or swaying.
Aside from conserving energy, arm and body coordination also influences running comfort.
The Journal of Biomechanics further explains that swinging your arms in sync with your steps helps the upper body stay stable.
With more balanced movement, energy is not wasted on stabilizing wobbles, making steps more efficient.
This coordination supports running endurance and is one way to prevent foot pain because the body moves in a more controlled manner and places less pressure on the foot.
5. Land Your Feet Properly
The way your feet land while running is important because it affects the magnitude of the impact on the body and plays an important role in reducing injury risks.
Sage Journal states that running with a forefoot strike (landing on the front of the foot first) allows the calf muscles and ankles to act as natural "shock absorbers," reducing pressure on the knees and hips.
Many runners choose this technique to reduce the risk of knee pain or injuries from repetitive impact.
Ensure your feet land directly under your hips to avoid overstriding, which creates excessive impact.
Additionally, maintaining light steps, a stable rhythm, and upright posture helps the body absorb the load better, thereby lowering the pressure on joints and the risk of injury.
Why Is Correct Running Technique Important?
Correct running technique is essentially a way for the body to move properly so that running is more efficient and does not waste energy.
Applied Science shows that proper running techniques can also lower the risk of hamstring injuries, especially during sprints, because muscles are not forced to endure excessive repetitive loads.
With good waist-pelvis control, the body can move more stably, increasing performance while preventing injury.
This stability also makes step patterns more efficient, reducing the load on the feet and serving as a way to prevent pain during running because the movement feels lighter and more natural.
To maximize the benefits of correct running techniques, the body also needs to be supported by adequate hydration. Maintaining correct running form should be balanced with sufficient fluid intake so the body remains stable and energized.
The AQUA 600 ml Bottle is a practical choice to bring every time you run. Its size is neither too large nor too small, making it efficient to store in a bag during outdoor activities.
This practical packaging allows you to stay hydrated anytime. Why choose AQUA? Because not all water is AQUA.
