Running form fixes that take pressure off your knees and back
Running
6 min read
Dr. Maya Lindqvist
Three cues we give Denver runners: shorter steps, quieter feet and a tall, relaxed trunk.
Running is one of the best things you can do for your health, and most running pain comes from doing a little too much, a little too soon. Form still matters, and small changes can make a big difference in how the miles feel.
Take shorter, quicker steps
Overstriding, landing with your foot far ahead of your body, acts like a brake with every step. Increasing your step rate by about five percent often brings your foot closer under your hips.
Land quietly
If you can hear every footstrike, try running more softly. It tends to encourage better shock absorption through the hips and knees.
Run tall
Think about a slight forward lean from the ankles, not the waist, with relaxed shoulders and arms swinging front to back.
Build strength twice a week
Single-leg glute bridges
Split squats
Calf raises, slow on the way down
Side planks
Pain that changes your stride or lasts more than a few days is a sign to get it assessed before it becomes a longer layoff.
This article is general information, not medical advice or a diagnosis. Results vary from person to person. If you have sudden severe pain, weakness or numbness, call 911.
Written by
Dr. Maya Lindqvist
Reviewed by the Northline clinical team.
