Running form guides

Plain answers to the questions runners ask about their form: what good running form looks like, which drills help, and how to check your own stride. Written with Tria, Triaform's AI running coach.

• Proper running form: the six things a coach checksWhat good running form looks like: foot landing, knee bend, posture, bounce, arm swing and relaxation. The six checks a running coach makes, with drills.Read the guide
• Improve your running form: 8 drillsEight simple running form drills to fix overstriding, posture, arm swing and tension. Exact steps and sets for each, plus a short routine to improve your form.Read the guide
• Running gait analysis: lab, shop or phone?Running gait analysis compared: a sports lab, the treadmill check in a running shop, or a phone video. What each shows, what it can't, and which one you need.Read the guide
• Running form for beginners: how to run properlyRunning form for beginners: how to run properly with an easy pace, short relaxed steps, a tall posture and loose arms. Simple tips for your first weeks.Read the guide
• Heel, midfoot or forefoot strike: which is right?Heel, midfoot or forefoot strike when running: why no foot strike is right for everyone, what matters more, and how to see your own foot strike on video.Read the guide
• Overstriding: what it is and how to fix itOverstriding means your foot lands far in front of your body and brakes every step. How to spot it on video, what causes it, and drills to stop overstriding.Read the guide
• Knee-friendly running form: easier on your jointsKnee-friendly running form: land closer under your body, keep the knee slightly bent, bounce less, build up gradually and strengthen hips and thighs.Read the guide
• Running posture and arm swing: run tall and relaxedCorrect running posture and arm swing: run tall, lean from the ankles, keep your shoulders down and swing your arms forward and back. With drills to practise.Read the guide
• Marathon running form: staying efficient when you're tiredMarathon running form: what breaks down when you get tired, simple checkpoints during the race and how to train your form to hold up for the full 42.2 km.Read the guide
• Triathlon: running off the bike with good formTriathlon running off the bike: why the first kilometres feel heavy, form mistakes to watch for, cues for the first minutes and brick runs to train it.Read the guide