You Can Improve Your Running Form in One Workout—Here’s the Technique That Works for Almost Everyone

If you’ve ever felt like you’re working too hard during a run without seeing results, your form might be to blame.

According to Nicklas Rossner, a former professional athlete, physiotherapist, and performance coach to elite runners, poor running form is one of the most common—and most fixable—reasons runners plateau or get injured.

“When you improve your running form, you instantly unlock performance gains. You’ll run faster, conserve more energy, and dramatically reduce your risk of injury,” Rossner says.

And the best part? The improvements are often immediate. While there’s a short adjustment period as your body relearns more efficient movement patterns, runners can experience measurable changes in speed and comfort from the very first session.

Let’s break down exactly how to assess, correct, and optimize your running form.

What Does “Good” Running Form Actually Mean?

While every runner has a slightly different stride, efficient running form follows a few biomechanical principles. Rossner describes it like this:

“A good running form minimizes resistance and maximizes forward propulsion. If your energy isn’t pushing you forward, it’s being wasted.”

In other words, any motion that doesn’t directly support forward movement—whether it’s side-to-side swaying, unnecessary muscle tension, or an inefficient stride—robs you of speed and energy.

And contrary to what many believe, fixing form doesn’t mean mimicking elite athletes or overcorrecting every small movement. Instead, it means identifying your body’s inefficiencies and learning to move in a way that supports your goals, whether you’re chasing a personal best or just trying to run pain-free.

How to Know If Your Running Form Needs Work

Before making changes, take a step back—literally. Filming yourself from multiple angles is the most effective way to assess your current form.

Rossner recommends capturing video from:

• The side (to analyze stride mechanics, foot strike, and posture)
• The front or back (to spot imbalances, hip movement, and knee alignment)
• Close-ups of your feet (to evaluate contact with the ground)

You don’t need fancy equipment. A smartphone and a tripod—or even a friend filming—will do. Once you see yourself in motion, it becomes easier to recognize where form is breaking down.

The Most Common Running Form Mistakes—and How to Fix Them

Mistake #1: Stiff Ankles and Foot Tension

Many runners unknowingly dorsiflex their feet (pull their toes upward) while in the air. This is fine for sprinters—but for long-distance runners, it often leads to shin splints and wasted energy.

“Relax your foot and lower leg until just before ground contact,” says Rossner. “Activating muscles too early just burns energy.”

Fix: Practice running drills that promote relaxed foot positioning. Focus on keeping ankles loose and allowing the foot to naturally prepare for contact as it nears the ground.

Mistake #2: Landing Too Far in Front

Overstriding, or landing with your foot far ahead of your body, acts like a brake. It creates backward force with each step and increases impact on joints.

Rossner suggests a simple cue to help correct it:

“Imagine your foot is landing behind your center of gravity—even though it won’t. That mental trick pulls your stride inward and helps you land beneath your hips.”

Fix: Shorten your stride slightly. Focus on quick, light steps rather than covering more ground with each step.

Mistake #3: Heel Strike vs. Forefoot Debate

There’s a lot of noise around how your foot should land—heel, midfoot, or forefoot.

Rossner simplifies it:

“What matters isn’t which part of the foot hits first. What matters is where you land. If your foot strikes directly under your center of gravity, you’re in good shape.”

That said, midfoot striking tends to be the most efficient and least injury-prone for most runners. Forefoot striking can place excess stress on the Achilles tendon, while exaggerated heel striking may slow you down if paired with overstriding.

Fix: Aim for a soft, midfoot landing beneath the hips. Avoid reaching forward with the foot.

Mistake #4: Toe Flicking (Big Toe Dorsiflexion)

If you’ve ever worn a hole in the top of your running shoe, this could be why.

Lifting the toes excessively during swing phase adds no propulsion benefit and burns unnecessary energy.

Fix: Work on neuromuscular control of the foot. Learn to lift and lower toes independently during drills like barefoot walking or towel scrunches.

Mistake #5: Weak Knee Drive

Low knee drive leads to shorter strides and less power.

“Elite athletes look like they’re kicking their butt—but it’s an illusion. What you’re really seeing is a relaxed lower leg being whipped back after a high knee drive,” explains Rossner.

Fix: Do drills that promote hip flexor strength and neuromuscular coordination. Think A-skips, high knees, and bounding exercises.

Mistake #6: Poor Hip Extension

If your hips don’t fully extend behind you, you miss out on one of the biggest sources of propulsion—glute power.

Fix: Strengthen the posterior chain with exercises like hip thrusts, lunges, and deadlifts. Keep your torso upright during your stride to avoid collapsing at the waist.

Mistake #7: Arm Crossover

Arms swinging across the body create rotational force that doesn’t help you move forward. It throws off balance and reduces efficiency.

Rossner’s advice?

“Bend your elbows at 90 degrees and let your arms move naturally on each side of your body—not across the midline.”

Fix: Record your arm swing. Focus on rhythm and keeping the motion compact and consistent with your stride.

Mistake #8: Hidden Imbalances from the Front and Back View

Many runners only analyze their form from the side. Big mistake.

“The front or rear view reveals what the side view can’t: knee collapse, hip drop, foot placement, and alignment issues,” says Rossner.

Common red flags:

• Knees collapsing inward (often caused by hip internal rotation)
• Hips uneven (one higher than the other during stride)
• Feet crossing the midline (linked to outer hip or knee pain)

Fix: Include hip abduction work—like clamshells, side steps, and single-leg stability drills. Use strength and mobility exercises to correct asymmetries.

Mistake #9: Hip Drop (Trendelenburg Sign)

If one hip drops when the opposite foot hits the ground, that’s a sign of weak hip stabilizers.

Fix: Strengthen gluteus medius and surrounding muscles. Side planks, band walks, and step-downs can help stabilize the pelvis.

The Secret Hack: Fix Your Cadence

There’s one tweak that can fix most running form issues with minimal effort:

Increase your cadence by 10%.

“When runners increase their step rate slightly, most of their form problems just disappear. It’s that powerful,” says Rossner.

Higher cadence naturally shortens stride, reduces overstriding, improves posture, and encourages midfoot landing.

Fix: Use a metronome app or cadence-based playlist. Record yourself running at your current cadence, then again at 10% higher, and compare the difference.

Fixing Form Is Just the Beginning

Correcting your running form lays the foundation for speed, endurance, and injury prevention. But as Rossner points out, form alone won’t get you across the finish line faster.

“Once your form is efficient, the next step is training smart. You need the right combination of workouts, recovery, and intensity to truly run faster with less effort.”

With form dialed in, your body is finally ready to make the most of every mile.