Does running form matter for beginners?

Search for running technique and within ten minutes someone will be filming your feet in slow motion and selling you a new way to land. It is easy to come away thinking you are running wrong. Mostly, you are not. You are running like a person who has not done much running yet, which is exactly what you are, and that sorts itself out with time.

What the research actually says

A 2016 review in Sports Medicine looked at the many technique factors linked to running economy, meaning how efficiently you use energy at a given pace. Its conclusion was that recommending a general economical running technique should be approached with caution, partly because so many studies looked at single factors in isolation or over short periods. A later study by some of the same researchers found that most trained runners chose a stride close to their own most economical one without being told.

In plain words: there is no one perfect form that everyone should copy, and the body is rather good at finding a workable stride if you give it enough easy miles. That is why we would rather beginners spend their attention on running slowly and often than on rebuilding their gait from scratch.

The few things worth noticing

None of these need drilling. They are things to check in on now and then, like glancing at a mirror on the way out.

• Shoulders down, hands soft. Tension creeps up into the shoulders, especially on hills and in the last few minutes. Drop them, unclench your fists as if holding something you do not want to crush, and let the arms swing naturally.
• Tall, not stiff. Run as if a string were lifting the top of your head. No need to lean dramatically forward or arch back.
• Do not reach. If your foot is landing far out in front of you with a straight leg, you will feel it as a jolt. Shorter, quicker steps usually feel smoother than long, loping ones.
• Quiet feet. If you can hear yourself slapping the pavement from a distance, try landing a bit more lightly. It is a useful cue that rarely needs explaining further.
• Look ahead. Eyes on the path a few metres in front, not on your shoes. It helps posture and stops you running into lamp posts.

What you can ignore for now

• Heel strike versus forefoot strike. It is one of the most argued topics in running, and for a beginner it is a distraction. Land how you land; do not force it.
• Exact cadence numbers. Steps per minute are useful to some experienced runners. For you, "a bit shorter and quicker if it feels jarring" is enough.
• Copying elite runners. They run at speeds and volumes that change how anyone moves. Their form is a result of the running, not a shortcut to it.
• Expensive gait analysis. Fine if you are curious, but not a prerequisite. Our guide to choosing running shoes covers what actually matters at the start: comfort.

Why easy pace does more than any drill

Most "bad form" in new runners is simply running too fast. When you are breathing hard, everything tightens: shoulders rise, steps lengthen, the face turns into a grimace. Slow down to a pace where you could chat, and a lot of the form problems quietly disappear. If you are unsure how slow that is, see how slow an easy run should feel.

When form is worth a closer look

If something hurts in the same place every time you run, or you have a niggle that keeps coming back, that is a reason to see a physiotherapist or sports medicine professional rather than to fiddle with technique yourself. A good one will look at the whole picture, including how much and how fast you have been building up.