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Quick Take: Mastering your running form can enhance efficiency and reduce fatigue. Focus on these simple cues to improve your performance.

Running is as much about technique as it is about endurance. To run efficiently, you need to focus on your form. This guide offers practical cues that can help you refine your technique and become a more effective runner.

Technique Keys

Posture: Maintain a straight back and relaxed shoulders to improve airflow and reduce strain.
Foot Strike: Aim for a midfoot strike to minimize impact and enhance energy return.
Arm Movement: Keep your elbows at 90 degrees and swing your arms forward and back to maintain balance.
Cadence: A higher cadence (180 steps per minute) can reduce overstriding and improve efficiency.

Drill Ladder

Drill	Sets/Reps	Cue	Goal
High Knees	3 sets of 30 seconds	Drive your knees up while keeping your core tight.	Improve leg lift and cadence.
Butt Kicks	3 sets of 30 seconds	Kick your heels towards your glutes while maintaining a steady pace.	Enhance hamstring flexibility and foot strike.

Errors & Fixes

Leaning forward: Fix: Maintain an upright posture with a slight lean from the ankles.
Overstriding: Fix: Focus on shorter, quicker steps to improve your cadence.
Tensed shoulders: Fix: Relax your shoulders and keep them down and back.

Weekly Plan

Day	Plan
Mon	Technique drills focusing on posture and foot strike.
Tue	Easy run with emphasis on cadence.
Wed	Rest or cross-training.
Thu	Interval training focusing on high knees and butt kicks.
Fri	Easy run with focus on arm movement.
Sat	Long run, practice all form cues.
Sun	Rest and recovery.

Gear That Helps

Choose running shoes that provide good support and fit well. Consider your foot type and running style when selecting shoes. Visit the link for a range of options.

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