Have An Injury Free Running Technique Before Starting Marathon Training!

injury free running technique

Would you like an injury free running technique before doing all that serious marathon training?

The great news is there are 7 simple yet effective tweaks you can easily make to correct running technique.​

How Vital is an Injury Free Running Technique?

Even the smallest defect in your running technique gets exacerbated stride-by-stride. Not good news over the course of 26.2 miles! And...

You'll likely take more than a million steps in your marathon campaign!

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Surely then, don't you owe it to yourself to have the best running form possible to meet this challenge?

After all, you don't want to waste your valuable time getting better at running badly!

Good long distance running form doesn't need to be poetry in motion. Unfortunately, far too many runners look more like poultry in motion during their marathon training!

Just before we discuss how to improve running form, let's look at why having a proper running technique is so important.

5 Huge Benefits from Having an Injury Free Running Technique

  1. Improvements in your running economy - This makes it feel easier, as there's less wasted effort 
  2. Lower impact on your joints and tendons - Plus, better neuromuscular coordination to significantly reduce your risk of injuries
  3. Proper running mechanics - This allows you to run faster for longer! 
  4. Running form maintained in the latter stages of a marathon - This is a major predictor of success
  5. Competitive gain - The majority of your fellow runners will leap straight away into their marathon training schedule!  
female running technique flawed then fixed by makeover

What could be more satisfying than enjoying running faster, with reduced risk of injury? A real boost before your serious marathon training even starts!   

A detailed analysis of the proper technique for running is beyond the scope of this article. Fortunately, I've condensed it down for you into how to fix running form in 7 fast and easy steps...  

The 7 Fastest Ways to Correct Running Technique

1. Don't drop your head: This is bad from both a biomechanical and psychological standpoint. Look 30-40m ahead rather down at the ground, keep your chin in and remember to relax your jaw and neck.  


running technique tips for looking down

2. Relax your shoulders: Shaking them loose before running helps. Keep them square, rolled back and level but not too tensed up and rigid. Letting them rotate slightly while running will create an efficient natural rhythm.


running technique tips for tense shoulders

3. Avoid wasteful arm action: Take smooth, straight backswings far enough back until your hand lightly brushes your waist. Let your arm then swing forwards naturally in a slight inwards arc rather than a forced, robotic action! Your hand should travel up to around chest height.   


running technique tips for wasteful arm action

4. Lean your whole body forward slightly: Leaning forward from the waist rather than from the ankles is a common technique flaw. More subtle improvements are moving your chest up and out and gently pulling in your lower belly slightly.    


running technique tips for leaning forward from waist

5. Sort out your hips: Correct hip action is vital for good running form, so 'sitting' on them with your bottom protruding, or lifting your knees up too far won't help the cause! Your action will improve enormously if you can push down and back to lengthen your stride behind your body slightly. Then make sure those hips are pushed forward with your bottom kept in on the forward drive.        


running technique tips for sitting on your hips

6. Avoid overstriding: Take lighter faster strides reinforced by controlled drills. Remember also to push down and back with each stride. If you reach out too far, the impact forces created from the resulting heel strikes are inefficient and damaging to your lower body. 


running technique tips for overstriding

7. Scan your body: Get into the habit of performing mental body scans to seek out unwanted tension, straining and clenching. Think soft face, neck, shoulders, arms and hands and many of the aspects of good running action will take care of themselves.  

running technique tips for stiff action

A final word of advice... Don't try to correct running form in one session! You'll become overwhelmed and nothing will change. Use these running technique tips to tackle one bad habit at a time. Start with the most obvious flaw and watch your best running technique evolve progressively.

​How do you maintain your good form running?

Analyse running form video footage to identify flaws:

Correct the flaws and incorporate running form drills into some of your easier workouts to reinforce the good practice you've developed.

If you want to take things a stage further, download this One Page Head-to-Toe Marathon Running Technique Checklist and Video Walkthrough! It gives you 26 quick and easy ways to develop and maintain proper technique for running and ultimately improve your long distance running form!

I hope you found this brief guide on improving long distance running form useful. Please leave your comments below.  


  • Messi Albert

    Reply Reply 20th January 2017

    Great post! It is a perfect explanation of running technique. I think those tips will help to be smoother, faster and healthier in no time! Thanks!

  • 1 sek in inr

    Reply Reply 28th April 2020

    Have you ever considered publishing an ebook or guest authoring on other blogs?

    I have a blog centered on the same information you discuss and would love to have
    you share some stories/information. I know my viewers would appreciate your work.

    If you are even remotely interested, feel free to send me
    an email.

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