Hey Reader!

Running is a demanding exercise for our bodies. Even if you stick to roads, the control we need to have on our bodies to perform efficiently and stay injury-free means that tiny muscle groups, the ones that need to be specifically targeted, are working hard, and we need to build them up.

For me, that is where forRunners comes in. If you haven't heard of it, it's a Pilates, Mobility, Yoga, Breathwork, and Core app made by Alice Bacquie, and it's designed to give runners the body that will allow them to toe a start line confident – just like I do with strength as part of my coaching framework.

I use forRunners for Mobility and Core work as I sit at a desk all day, my hips get tight, I have a history of lower back pain (i've had surgery here). I also view this as rehab, where smaller sessions, done frequently – 5-10 minutes, 4 to 5 times per week – are much more attainable and effective than a big session, which often leaves me frustrated. And, coming back from my stress fracture, I did let this all slip, which has meant my back has been sore as I try to start running again...

I've been partnered with forRunners for nearly a year now because I genuinely love what Alice and her team do, but it's also another expense that we invest in our health. That said, using my link saves 20%, from $99 to $79 per month, and is a lot cheaper than attending a class a week, which, I don't know about you, but I don't have time for. Additionally, I require access to these sessions post-run, with someone guiding me through the process; otherwise, it won't happen.

If you want to give it a go, use this link for forRunners, create an account, and you'll be sent to the discounted landing page – if you've previously had an account, free or paid, you'll need to use a new email. And if you do, let me know how you go and we can keep each other accountable!

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An introduction to running form

For decades, runners were told to simply lace up and go. That form would “fix itself.” However, as more recreational and performance-minded athletes strive to run consistently and remain injury-free, biomechanics has become increasingly important.

Good form isn’t about chasing a textbook-perfect stride. It’s about enhancing the relationship between how your body moves and the demands of your training.

Recent research, including a study of over 860 recreational runners by Malisoux et al. (read more here), now provides reference data to help runners and coaches better understand how factors such as cadence, contact time, and ground reaction forces impact performance and injury risk. Combined with practical coaching experience, these insights are helping us reframe “good form” – not as a universal standard, but as a moving target based on speed, history, and context.

So, what does that mean for you? Whether you're chasing a PB, fed up with getting injured, or want to run consistently through the seasons, form is something you can influence... and doing so might help you run smoother, stronger, and with less wear and tear.

What the research tells us about running form

The study I mentioned earlier, which looked at 860 recreational runners, offers valuable reference ranges for "kinetic and spatiotemporal variables". It confirms what many coaches already observe: running speed is the primary determinant of form metrics. As pace increases, we typically see:

• Reduced ground contact time (GCT) – Your foot spends less time on the ground with each step, making your stride feel quicker and springier.
• Increased stride length more than cadence – You cover more ground with each step, rather than taking more steps per minute.
• Higher vertical loading and braking forces – You hit the ground harder and slow down more with each step — common at faster speeds or with overstriding.

This aligns with a broader 2024 synthesis of running biomechanics (read more here), which offers practical heuristics for coaching:

Cadence (Step Rate):

Most runners land in the 165-190 steps/min range during steady efforts. A higher cadence often reduces vertical oscillation and braking forces, which are essential for running economy and injury prevention. However, for easy running, a cadence over 160 is typically correlated with lower injury, not the magical 180, which is always taken out of context.

Stride Length:

Ideally self-selected, but should avoid overstriding (foot landing in front of the knee). Foot strike should occur under the body’s centre of mass, helping reduce braking and promoting forward propulsion.

Form cue: Think "land under the hips". Suppose you can begin to feel the foot land under you. In that case, potential challenges like cadence, ground contact time, vertical loading rate, etc, can all be improved without consciously focusing on them (which can lead to injury).

Ground Contact Time (GCT):

Ground contact time (GCT) has a negative correlation with speed, indicating that as running speed increases, GCT decreases. A shorter GCT represents faster force production and a more efficient elastic recoil cycle, allowing for better energy transfer into the ground for propulsion compared to someone who is less trained.

Duty Factor (DF):

Aside from being fun to say (I had to), DF is the percentage of the stride when your foot is on the ground, compared to when it is airborne — according to the research, endurance runners usually land around 45–50%. A lower DF suggests more reactive mechanics (less time on the ground, more time flying), which indicates more efficient running gait, and lower energy cost than a higher DF.

Vertical Stiffness:

Efficient runners display strong spring-like mechanics. They minimise collapse in the hips and knees, and effectively reuse energy via the tendons. You’re looking for bouncy, not floppy or sitty.

Posture from Hips Up:

Maintaining an upright posture with a slight forward lean from the ankles (not the waist) improves momentum and loading mechanics. Shoulders should stack (be directly over) the hips and midfoot. Doing this also makes the early form cue of landing under your hips a lot easier – try doing this whilst leanding back... It's very hard!

Upper Body:

Arms bent at ~90°, swinging from the shoulders, with relaxed hands, and not crossing your midline. Shoulders should stay low and loose, while eye gaze should be focused ~10–20m ahead, not at your feet.

One key takeaway?

Running speed was the most significant determinant of nearly all these variables. As speed increases:

• Contact time drops
• Step length grows (more so than cadence)
• Braking and impact forces increase

For example, a faster runner tends to spend less time on the ground and generates higher vertical stiffness, meaning the body behaves more like a spring. That’s efficient, but also demands more from tendons and joints.

Critically, there's a lot of variation in what’s "normal."

The idea that we should all hit a specific cadence (like 180) or that vertical oscillation must be minimised as much as possible isn’t supported by data. In fact, runners adapt form based on speed, sex, and personal traits – and that’s not a flaw, it’s a feature.

Good form is context-dependent, and performance and injury risk aren’t about “perfect form”. They’re about whether your form fits your current fitness, goals, and training load.

What Good Form Actually Feels Like

Running form is less about looking graceful and more about feeling efficient. It’s about how your body handles the thousands of foot strikes each week. Here’s what good form often includes, across different speeds and surfaces:

• Cadence that feels rhythmical, not forced (usually 160–180 for many runners)
• Short ground contact time, like a quick tap rather than a thud
• Forward lean from the ankles, not bending at the hips
• Eyes forward, chest proud, arms relaxed, swinging forward
• A stride that lands under the body, rather than reaching ahead

That said, these aren’t rigid rules; they’re signposts. The goal is to find a form that’s:

1. Smooth and relaxed
2. Suited to your speed
3. Capable of handling your training volume

If you're frequently sore in the same places or struggle to maintain form late in long runs, that’s a sign you might benefit from a tweak, whether it’s in your strength training, mobility, or stride pattern.

Actionable Steps:

• Film yourself running from the side and rear, in slo-mo if possible. Check: Is your foot overstriding? Are your arms crossing your midline?
• Try short hill strides (8–10s) on a 5-8% gradient, at a fast pace after an easy run. This improves neuromuscular coordination.
• Start a strength block (see ​the Strength for Runners guide) — even twice a week can improve force production and reduce contact time.

Closing Thoughts

Your running form isn’t fixed. It evolves in response to training, terrain, and intent. Instead of chasing perfection, aim for awareness and being intentional. The more you understand how your body moves, the more powerfully and pain-free you can run.

Form is feedback. And with the correct input – strength, speed, and self-awareness – you can shape that feedback in your favour.

Past Newsletter Editions

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Content of the Week

If you've been around here for a while, you'll know I am a shoe guide. I'm asked nearly daily by athletes for advice on buying shoes, and I take pride in being good at it. How? Because I consume a lot of content, reading articles, analysing review papers, and watching breakdowns.

When it comes to understanding what shoe you might need, and better yet, knowing if it's the right fit for you, Doctors of Running are the best in the business. There are no sales tactics; these are doctors of physical therapy who simply want to help runners find what suits them and understand why. You can check them out on a podcast or YouTube – I try to watch the YouTube to visually see what they are talking about.

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