How to Improve Your Running Form To Get Faster

Let’s get one thing straight—running faster doesn’t mean you have to tack on more miles or hammer yourself with brutal workouts.

I’ve coached enough runners to see the pattern: most people try to grind their way to speed. But the real unlock? It’s efficiency.

That’s where form comes in.

I had a client here in Bali—a tough runner who’d been doing the same loop for months.

One day, I got her to work on her posture and clean up her cadence.

Boom. Two minutes shaved off her 10K race time without changing her mileage. That’s what good form does. It multiplies the effort you’re already putting in.

Here’s the kicker (and yes, the science backs this up): two runners can run at the same pace, but one of them might be burning way more oxygen to do it.

That’s what we call running economy—how much energy it costs you to hold a certain pace.

The more efficient you are, the less you waste.

And don’t take my word for it.

Studies have shown that runners with a more upright shin angle at touchdown and less vertical movement are more economical and quicker over distance.

That’s how elite runners make it look easy.

Let’s dig a little deeper.

Breaking Down Running Economy

Running economy is how much fuel you burn for a certain speed.

Some runners are gas-guzzlers. Others are hybrids. Same fitness level, but one’s working way harder.

Biomechanics plays a huge role here. If your body moves like a well-oiled machine, you’ll go farther on less.

I once tested this myself: ran 3 miles at tempo pace one day, then the next day, I shortened my stride and bumped up my cadence.

I also leaned a little bit forward and tried to hold these tweaks the entire time (what I call form focus practice). Same course. Same conditions. Time dropped by a full minute, and I felt smoother the whole way.

And I’m not alone—research has shown that tweaking your stride and cadence can lead to a 3% improvement in race times and a 5% drop in oxygen cost over 6 weeks. For most runners, that’s the difference between a PR and just surviving the race.

How Bad Form Wastes Energy 

You ever finish a run and feel like you were pogo-sticking instead of gliding? Yeah—that bounce you feel is your energy going nowhere fast.

The worst offender? Overstriding. When your foot lands too far in front, it acts like a brake. You slam into the ground instead of rolling over it. Your knees, hips, and muscles all take the hit.

Science backs this too: long strides increase braking forces and make you bounce more, burning extra energy. But go too short and it’s no better—you end up spinning your wheels with tiny steps that don’t move you forward.

The fix? Land your foot just under your hips and keep your steps light. When I coach newer runners, I tell them, “Run like a kid again—quick, relaxed, and joyful.”

Bad Form = Higher Injury Risk (Period)

It’s not just about speed. Sloppy mechanics can wreck your body.

Take heel striking—especially when your foot lands way out in front. That move sends a shock up your legs and slams your knees and hips. One study found that habitual heel strikers had more stress-related injuries than mid- or forefoot strikers.

I’ve seen this play out with athletes I coach. One runner had nagging knee pain for months. We took a look at his gait—hard heel strikes all the way. Once he started landing closer to midfoot, her pain started fading fast.

But the flip side is real too. I’ve had runners go too aggressive on forefoot striking and end up with angry Achilles tendons. I even had one athlete tweak hers after leaning too far forward—classic example of changing form too fast. We had to pull back and rebuild gradually.

Cleaner form isn’t about perfection—it’s about stacking small wins. You land better. You absorb shock better. You stay in the game.

7 Key Form Fixes to Help You Run Faster 

If you want to improve your running speed, you don’t always need to stack more miles.

Sometimes, it’s about fixing how you move.

These form tweaks changed the game for me—and I’ve seen them do the same for runners I coach. Each one comes with a simple cue and a story from the trenches.

1. Fix Your Posture: Lean From the Ankles

One of the first real shifts in my running came when a mentor told me, “Fall forward—not from your hips, but your ankles.”

I was skeptical, but I tried it after I looked into the Chi Running Method.

Just a slight lean forward—barely a few degrees. Suddenly I felt like the road was gently sloping downhill, even on the flats. I wasn’t working harder, but I was moving faster. It was subtle but powerful.

Instead of fighting gravity, I started working with it. Especially on downhills, that forward tilt helped me roll instead of brake.

Cue: “Fall forward, don’t bend forward.” Think of your whole body like a plank, tilting from the ankles. It activates your glutes, keeps your hips stacked, and reduces overreaching. Studies even show that leaning this way can cut down how much propulsive force you need.

Bottom line? Gravity becomes your teammate—not something you’re constantly trying to beat.

2. Get Your Arm Swing Under Control

I once caught a glimpse of my reflection in a shop window while running and burst out laughing. My arms were flailing like I was directing traffic. Not only did I look ridiculous, but I was wasting energy.

Once I tucked my arms in and drove my elbows back like ski poles, my shoulders relaxed and my pace actually picked up. I realized I’d been leaking energy the whole time.

Cue: “Wrists to ribs. Elbows back like ski poles.” Keep your hands around your waist, elbows at about 90 degrees. Swing them forward and back—not across your body.

Again, don’t take my word for it

There’s research backing this up too: runners with tighter, more efficient arm swings tend to use less oxygen and run more economically. One runner I coached was struggling with breathing. Turns out she was holding her arms up like she was boxing. Once we fixed her swing, her breathing smoothed out—because her whole form relaxed.

3. Increase Your Cadence 

I remember the first time I ran to a metronome. It was set to 175 steps per minute and I felt like I was dancing to a rhythm I couldn’t quite keep up with. But after a few sessions, I found my groove—and my feet naturally started landing closer to my center of mass.

Next tempo run? I shaved 5 seconds per mile without even trying harder.

Try this: Use a metronome, playlist, or watch that tracks cadence. Aim for 170–180 SPM on most runs. The faster you go, the higher your cadence can climb:

Raising your cadence just 5–10% can drop the peak force your joints take with each step.

Less pounding = longer running life.

Bonus: The American Lung Association even recommends 3:2 rhythmic breathing (inhale for 3 steps, exhale for 2), which syncs perfectly with a cadence near 180 (lung.org).

4. Shorten Your Stride and Land Under Your Hips

My first video analysis was rough. Watching myself heel strike with my leg fully extended out front?

Brutal.

It explained all the jarring, the soreness, and the sluggish turnover. I felt like I was throwing on the brakes every step.

So I flipped the script: instead of reaching, I started focusing on pulling my foot underneath me—right under my center of gravity.

Cue: “Strike underneath, not out in front.” Try jogging in place in front of a mirror. Watch your feet land directly under your hips. That’s your blueprint.

Overstriding makes it easier to slam the heel or toe and harder to land softly. By shortening your stride, midfoot landing happens more naturally—no need to force it.

Studies have shown that switching from heel to forefoot doesn’t always improve efficiency (source).

The real win?

Land soft and centered. That’s the key.

5. Reduce Bounce and Side Sway

I used to bounce like I was running on a trampoline—especially on tired runs. My vertical oscillation was hitting 12 cm. Not terrible, but not efficient either.

Then I got serious about hip and ankle drills.

Slowly, I dropped it to around 10 cm.

That might not sound like much, but I could feel the difference—less pounding, more snap in my stride.

Cue: “Keep your eyes level.” Or imagine running through a shallow pool—how can you move without making a splash?

Too much bounce is wasted movement. It lifts you up, not forward. Multiple studies show that reducing bounce helps with energy use and running economy.

One drill I love: single-leg hops. Try landing quietly and quickly. It’ll teach your muscles to absorb shock and rebound with purpose.

Over time, your legs start working like springs—not anchors.

6. Fire Up Your Glutes & Core (Or Pay the Price Later)

Skip your glute and core work long enough, and it’ll show up loud and clear in your stride.

Twice a week, do 2–3 glute/core moves. Think hip thrusts, Bulgarian split squats, side-band walks—basic but targeted. Once you dial it in, you’ll feel your stride tighten up. It’s like your glutes finally “wake up” and help you run strong. When those muscles fire, your pelvis stops collapsing mid-stride, and your legs start pulling you forward, not sideways.

And yep, science backs it too: research shows that strong hips and glutes reduce wasted movement and keep everything more aligned.

Bottom line? Stronger hips = smoother, more efficient running.

7. Breathe Like a Pro (Not Like You’re Drowning)

Ever run a hill and sound like a busted vacuum cleaner? Yeah, me too. I used to wheeze through hard runs until I figured out breathing rhythm. Now, when things get tough, I switch to a pattern—usually 3:2 or 2:2. That means I breathe in for three steps, out for two. On harder efforts, I’ll go 2 in, 1 out.

It sounds simple, but it’s a game-changer. The American Lung Association actually recommends syncing your breath to your steps—it helps your core stay stable and spreads impact evenly.

During a recent 10K effort, I hit that panic moment where your chest tightens and your brain screams “stop.” I locked into 2-in, 2-out. Within seconds, my breathing smoothed out, my stride got lighter, and I pulled it together.

Drills That Rewire Your Stride

Running cues are nice—but drills are where the magic happens. They’re like muscle memory boot camp. I work these into my warm-ups and easy runs to lock in better form without overthinking it.

High Knees & Butt Kicks

High knees? Yeah, they look goofy, but they teach your hips to drive. Butt kicks fire up your hamstrings and help your leg cycle stay tight. I do 2×30 seconds of each, once a week before an easy run.

One guy I coach used to call them “kindergarten drills”—then came back two weeks later saying, “Dude, my stride feels faster.”

Same for me: high knees make me feel like my glutes are pulling me up; butt kicks teach that quick recovery.

Together, they get your feet moving fast and light.

Try this: High knees 30s, rest 30s, butt kicks 30s, rest—repeat twice.

A-Skips, Grapevines & Wall Drills

A-skips (basically skipping like a kid) fire up knee drive and foot strike. Grapevines build lateral control and posture. And wall drills? Those are brutal—in a good way.

You face a wall, lift one leg at a time like you’re running in place, and the second your posture falters, the wall taps your toes. Zero room for bad form.

I picked these up from a sprinter I trained with. At first, they felt ridiculous. But after a week, my stride had more “pop.” One of my runners even said her cadence felt quicker—she hated grapevines at first, now she’s hooked.

Try this: 2 sets of 20 A-skips, 2×30s grapevines each side.

Rock-to-Run & Hops

The “rock-to-run” drill changed the way I feel the lean.

Stand tall, rock forward from your ankles till you feel your toes take the pressure, then launch forward into a jog.

It forces that forward lean without bending at the waist. The first time I did it, I nearly faceplanted. But after a few tries, I felt that free-falling forward momentum that makes a stride feel smooth.

Add hops to the mix—2×5 single-leg hops per side—and you build bounce. That rebound helps keep your stride snappy, especially when tired.

Try this: Rock-lean into jog x5, then 2×5 hops each leg.

Strength & Mobility: The Back-End Fix

You can’t run well if your body’s locked up or weak. Even the best drills fall apart when stiffness or fatigue kicks in.

Loosen Those Hips

Tight hip flexors kill your stride. I used to feel like my knees barely lifted after long days. Adding a few mobility moves—like low lunges and butterfly stretches—made a night-and-day difference. My legs started swinging freer, my stride lengthened, and the pinch in my back eased up.

Here’s my go-to: 3×30 seconds per side in a kneeling lunge, then 3×15 seconds of seated butterfly stretch. Basic, but it works. A surfer friend of mine in Bali added this to his warm-up, and his mile pace dropped without changing anything else.

Try this: Do 5 minutes daily. Chest up, hips low. Simple and effective.

Build Your Posterior Chain

If you want better form when you’re gassed, get strong where it counts: glutes, hammies, calves.

I keep it simple—hip thrusts, RDLs, and single-leg calf raises. Twice a week, 30-minute sessions.

The first time I did bridges, I realized my glutes were on vacation. Now? I can feel them kick in every step. RDLs cleaned up my hip hinge, and calf raises gave me bounce at toe-off.

And yes, there’s research backing this: according to research, stronger hips and posterior chains reduce vertical bounce and improve ground contact mechanics—two signs of elite form.

Here’s a nice protocol:

• 3×8–10 glute bridges
• 3×8 RDLs
• 3×12 single-leg calf raises

Single-Leg Drills  

Let’s get something straight—running isn’t just forward motion. It’s a series of single-leg hops, over and over. So if one leg is slacking, your whole form pays the price—especially late in a race.

Personally, I’ve seen huge gains from focusing on single-leg work. I’m talking about drills like single-leg squats, balance hops, and one of my favorites: standing on one leg, then slowly reaching forward with the opposite hand and foot.

Strengthening each leg separately helped me clean up my stride, especially when the fatigue monster shows up late in races. One runner I coached had awful downhill form—kept stumbling left.

Turned out, his left leg couldn’t stabilize properly. After just a few weeks of single-leg Romanian deadlifts (RDLs), his stability locked in. He went from tripping to tearing it up on descents.

Try this:

• 2 sets of 10 single-leg squats per side (bodyweight or light weight)
• 2 sets of 10 single-leg RDLs per side
• 2 sets of 8 small side-to-side hops on one leg

It’s not sexy, but it works. Stronger legs = better control = smoother, more efficient running. That’s what we’re after.

How to Track Your Progress Without Screwing It Up

Now here’s where most runners mess up. They try to fix everything at once. Spoiler: that never ends well.

Improving form isn’t flipping a switch—it’s more like slowly turning a dial. You’ve got to be patient, focus on one cue at a time, and get honest feedback.

Use Video or Mirrors—Don’t Just Guess

You can’t fix what you can’t see. The first time I watched slow-mo footage of myself sprinting on a treadmill, I almost spit out my water. My knee was flying out way ahead of my body. No wonder my hamstrings hated me.

That clip changed everything—I shortened my stride and never looked back.

Now I recommend every runner record themselves once a month. Use slow-mo on your phone. Or run gently in place in front of a mirror to spot issues like upper-body twist or arm crossover.

One time, I caught a subtle hip drop in a side video angle—something I’d never felt while running. A few weeks of focused core work, and it was gone. That’s the magic of outside feedback.

Even science backs this up: research showed video gait analysis was more accurate than just “going by feel.” So yeah—film yourself, pick one issue, and work on it. Don’t overthink it. Just tweak, train, and move on.

Fix One Thing at a Time

Been there. Tried to fix arm swing, posture, cadence, and footstrike… all on the same run. Result? I looked like a tense robot and felt slower than ever.

Instead, I built a “Weekly Form Focus” checklist. Week 1: fix posture. Week 2: arms. Week 3: cadence. That changed the game—it was doable.

If your brain is screaming mid-run, “What am I doing with my hands?!”—stop. Walk. Reset. Maybe do a posture drill. Fix one piece, then build from there. A 1% gain this week might turn into 10% in two months.

When to Call In a Pro (And Why It’s Worth It)

Sometimes, you just need another set of eyes.

I once paid for a treadmill gait analysis at a sports lab. The results? I was over-pronating on my right foot—something I’d never noticed. But once I knew, I made changes. And those changes saved me months of frustration.

If you’ve tried all the tricks and still feel off—or you’ve got pain that won’t quit—it might be time to invest in a coach or sports physio. I’ve seen clients find huge wins from just one session.

Force plates, slow-mo cameras, and experienced eyes can find the little stuff: maybe your stride shortens after 3 miles, or your left leg lands stiffer than your right.

One guy I trained said his treadmill video showed his hips drifting a few millimeters every step. That’s all it took for him to finally dial in his core work. Sometimes, you just can’t feel the problem—but a pro can see it right away.

Quick-Answer Section: Real Runners, Real Talk

Q: What’s the best running form for speed?
Simple: run tall, lean from your ankles, aim for a midfoot strike, and keep your arms loose and moving forward—not swinging across. Shoot for a cadence around 170–180 steps per minute. That’s the sweet spot most coaches shoot for, though it might vary a bit depending on your body and the distance.

Q: Should I change my footstrike?
Only if you’ve got pain or something clearly isn’t working. A study published on PMC says there’s no single “perfect” footstrike. Personally, I run with a midfoot strike—it works for me. But I’ve had clients switch to softer shoes and naturally move away from a hard heel strike, which helped with knee pain. If you do change, take it slow.

Q: Can better form really make me faster?
Absolutely. A study in Human Locomotion showed that small changes in form (like where your shin is at ground contact) can explain up to 10% in performance differences. Another study saw VO₂ max and 3K times improve after just six weeks of form drills. One guy I coach shaved 15 seconds per mile just by getting his forward lean right. Less wasted motion = more speed. Simple math.

Final Thought

Don’t chase perfect. Chase progress. Fix one thing, test it, then keep building. Form isn’t a side quest—it’s your foundation.

Now your turn: 🗣️ What’s your biggest form issue right now? Drop it in the comments and let’s get you back on track.