Running Technique: How to Run Efficiently and Reduce Injury Risk

Running is one of the most natural forms of human movement. Yet despite its simplicity, running injuries are extremely common. Research suggests that up to 50-80% of runners experience an injury each year, often due to poor technique, excessive training load, or muscular imbalances.

Due to the highly repetitive nature of running, if the body is out of alignment or technique is wrong, overuse injuries and dysfunction is bound to occur at some stage.

At The Body Engineers, we approach running like any other movement pattern in the gym: through the lens of biomechanics, strength, and movement efficiency.

Just as with squats or deadlifts, how you run matters. Small improvements in technique can reduce stress on joints, improve performance, and help you run pain-free for longer.

In this article, we’ll break down the key elements of efficient running technique and how to improve them.

Why Running Technique Matters

Running places significant forces through the body. With each step, the ground reaction force can be 2-3 times your bodyweight. Over thousands of steps during a run, poor mechanics can place excessive strain on the:

• Knees

• Hips

• Achilles tendon

• Plantar fascia

• Lower back

Efficient running technique helps distribute these forces more evenly through the muscles and joints of the body. Good technique can help you:

• Reduce injury risk

• Improve running economy

• Maintain better posture

• Increase speed with less effort

• Run longer with less fatigue

Key Elements of Good Running Technique

1. Posture

Your running posture should be tall and relaxed, not hunched forward.

Think of a straight line running through your ears, shoulders, hips and ankles

Your head should remain neutral with your eyes looking forward rather than down at the ground.

Common mistakes include:

• Leaning excessively from the waist

• Slouching through the upper back

• Looking down while running

A slight forward lean should come from the ankles, not the hips.

This helps you use gravity to assist forward movement.

2. Foot Strike

Foot strike refers to which part of the foot contacts the ground first.

The three common patterns are:

• Heel strike

• Midfoot strike

• Forefoot strike

Many recreational runners naturally heel strike, which isn’t necessarily wrong. However, problems arise when the foot lands too far in front of the body.

This is known as over striding.

When this happens, the leg acts like a braking mechanism, increasing impact forces through the knee and hip.

Instead, aim to land with your foot underneath your centre of mass, ideally with a mid foot contact.

This helps absorb force more effectively through the ankle and calf muscles.

Another cue that can help with more efficient running is to think of pushing the ground behind you by driving the foot and toes into the ground during the mid stance and toes off phases. The ground reaction will help to propel you forward. If you are not utilizing your feet and toes effectively it can lead to excessive strain and tightness in the hip flexor muscles.

3. Cadence (Step Rate)

Cadence refers to the number of steps taken per minute.

Many runners benefit from increasing their cadence slightly.

A higher cadence typically leads to:

• Shorter strides

• Reduced overstriding

• Lower impact forces

Elite runners often run around 170–190 steps per minute, though the optimal cadence varies between individuals.

A simple guideline is to increase cadence by 5–10% if you notice heavy heel striking or excessive braking during each step.

4. Arm Swing

Your arms play a larger role in running than many people realize.

The arms help maintain balance and assist with forward momentum. Movement of the arms is predominantly generated from rotation of the torso. This helps to create elastic energy for forward momentum.

Key cues:

• Bend elbows roughly 90 degrees

• Think of rotating from the ribs engaging the lats

• This will also help to stabilize the lower back and SI joint

• The arms should swing forward and backwards naturally

• Keep shoulders relaxed

• Avoid clenching fists

Excessive side-to-side arm movement wastes energy and can create rotational stress through the torso. There should be a natural flow and rhythm to your arm movement.

5. Stride Length

Many runners assume longer strides mean faster running.

In reality, over striding is one of the most common technical errors.

When the foot lands too far ahead of the body:

• braking forces increase

• impact forces increase

• efficiency decreases

Instead of focusing on stride length, focus on:

quicker steps with shorter ground contact time.

Speed should come from cadence and force production, not reaching forward with the foot.

Strength and Mobility for Better Running

Running technique is not just about cues. It is heavily influenced by strength and mobility of every major joint in the body..

Weakness or tightness in certain areas can alter mechanics and increase injury risk.

Key areas to strengthen include:

Glutes

Strong glutes help control hip stability and prevent knee collapse during stance.

Recommended exercises:

• Barbell hip thrusts

• Bulgarian Split Squats

• Front Step-ups

Calves

The calf muscles act like springs during running.

Recommended exercises:

• Single-leg calf raises

• Seated calf raises

• Plyometric hops

Core

A stable trunk helps maintain posture and reduces energy leaks.

Recommended exercises:

• Dead bugs

• Pallof press

• Farmer carries

• Torso rotation

Hip Mobility

Limited hip extension often causes overstriding and poor posture.

Mobility drills such as hip flexor stretching and glute activation can help.

Common Running Mistakes

Many recreational runners make the same technical errors.

The most common include:

• Overstriding: Landing with the foot too far in front of the body.

• Running Too Upright or Too Leaned Forward: Both extremes reduce efficiency.

• Excessive Vertical Bounce: Energy should propel you forward, not upward.

• Poor Strength Base: Running alone does not build sufficient strength to support healthy mechanics.

Should Everyone Change Their Running Technique?

If you are experiencing any of the following issues then it is an indication that either your running technique, strength or mobility needs to be improved in certain areas of the body:

• Shin splints

• Knee pain

• Achilles problems

• Plantar fasciitis

Running Technique Seminar at The Body Engineers

If you would like to learn more about improving your running mechanics, we are excited to be hosting a Running Technique Seminar at The Body Engineers.

The seminar will be led by Dr. Geoffrey Johnston of Tread Health, a chiropractor who specializes in helping runners move more efficiently and reduce injury risk through better biomechanics.

During the seminar you will learn:

• The most common running technique mistakes
• How small adjustments can reduce stress on joints
• How strength and mobility influence running mechanics
• Practical cues to improve your running immediately

Date: April 29th
Time: 7:00 PM
Location: The Body Engineers

👉 Click here to book your spot.

All proceeds from the seminar will be donated to the George Chuvalo Neighbourhood Centre, a fantastic community organization that supports health, wellness, and youth programs in Toronto.

Spaces will be limited, so we recommend reserving your spot early.