• Mitch Lilywhite DPT

Running Tips

Springtime is here and it’s time to get back to running. Having proper running form can not only improve efficiency, increase speed, it can prevent injuries as well. Proper form will help you get the most out of your run. Here are 6 tips to help you improve your running mechanics.


  1. Look Ahead. Don't look down at your feet while you run. Looking down puts added stress on your neck and shoulder muscles. Looking forward is safer and you will be able to see any upcoming obstacles.

  2. Hands at your waist. Keep your hands at your waist and lightly brush your hip. Beginners tend to have their hands up by their chest. This practice uses extra unneeded energy and can cause tension in your shoulders.

  3. Relax your hands. Keeps your hands loose to avoid tension in arms and shoulders.

  4. Straight up posture. Keep your back straight, shoulders back, head up and maintain a neutral pelvis. Having good posture will help avoid muscle imbalances and reduce fatigue.

  5. Swing arms from the shoulders. Swing your arms from your shoulders and not your elbows. Swinging from your elbows is wasted energy and does not improve your running ability. Swinging from the shoulders with help propel you forward.

  6. Don't Bounce. Vertical movements are wasted energy and will make you fatigued quicker. Your body will absorb the shock and this can lead to knee and ankle pain.

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