RUNNING TECHNIQUE — WHAT WORKS.

Most runners don't think about their technique. They run how they run — and as long as there's no pain, everything seems fine. Felix Ruf — on the team as "schneller Ruf" — coach at runningsociety, sees it differently: "Technique isn't for pros. It's the difference between a runner who trains the same way for five years and one who improves every year."

Why running technique is underrated

Running is considered a natural movement — and fundamentally, that's true. But natural doesn't automatically mean efficient. Years of sitting, one-sided loading patterns, and a lack of running practice in childhood all leave marks on movement quality. Many adults who take up running bring compensatory patterns with them that are neither efficient nor injury-safe.

Good running technique can be learned. It improves running economy (less energy for the same speed), reduces injury risk, and makes running more enjoyable in the long run.

Cadence: the underrated variable

Cadence is the number of steps per minute. The commonly cited benchmark is 170–180 steps per minute for experienced runners. Most recreational runners fall below that — often around 155–165 spm.

What happens with too low a cadence? The stride gets longer, and the foot lands further ahead of the body's center of mass. That increases the braking effect at every ground contact — and with it, the impact forces on knee and hip.

Current research shows: a moderate 5–10% increase in cadence leads to consistent biomechanical improvements — lower impact forces, reduced patellofemoral stress, less load on the tibia and hip joint. And these changes improve running economy without increasing metabolic cost.

Practical drill: Use a metronome (many running watches have this built in) and run 5-minute blocks at 170 spm, then 175, then 180. Notice how the movement feels. Lighter, more compact, springier — that's the goal.

Foot strike: heel vs. midfoot

Few technique topics have been discussed as heatedly as foot strike. The truth is more nuanced than the "barefoot running" hype of the 2010s suggested.

Heel strike (rearfoot strike): Naturally present in most recreational runners, and unproblematic at slower paces — as long as the landing happens under the body's center of mass rather than far out in front.

Midfoot strike: Distributes impact forces more evenly across foot and calf. It's more efficient at higher paces and shorter distances.

What really matters: not whether it's heel or midfoot, but where the foot lands. Landing the foot directly under the hip (instead of far out in front) reduces the braking effect regardless of strike pattern. That's the single most important technical fix for most runners.

Posture: the third factor

Running isn't an isolated leg movement. The whole body is involved — and flaws in upper body posture directly affect efficiency and safety in the lower body.

The most common posture mistakes:

Excessive lower back arch (hyperlordosis): The pelvis tilts forward, the hip flexors stay chronically tight, and the glutes can't fire effectively. Result: weak push-off power, poor hip extension, elevated knee injury risk.

Too upright or leaning-back posture: Prevents the natural forward lean needed for efficient forward propulsion.

Arms crossing too far: When the arms swing across the body's midline, the torso rotates excessively — this costs energy and disrupts stride symmetry.

The fix: a slight forward lean from the ankles (not the hips), relaxed shoulders, arms at 90°, elbows driving back. Eyes about 15–20 m ahead, head neutral.

Improving technique: a step-by-step approach

Technical changes take time. Changing your foot strike overnight is risky — your muscles aren't prepared for the new pattern yet. Felix recommends:

Conclusion

Running technique is not a minor detail for performance-oriented runners. It's the foundation every bit of training volume gets built on. Runners with good technique get injured less often, improve faster — and, in the end, simply run better.

Want your technique analyzed? We offer that as part of runningsociety coaching — either as a standalone analysis or as part of a structured training plan.

June 4, 2026