As a runner, you’ve probably heard that good running form makes you more efficient, helps you run faster and lowers the risk of injury. In this post, I will explain why that is and how you can improve your running form with strength training. After all, anything that can make running feel more effortless is worth doing. You’ve probably watched elite runners before and commented how easy they make it look, like they are just gliding along. Let’s see if we can find our glide.
That said, imperfect running form does not mean you are a poor runner, likewise perfect running form does not turn you into an elite runner overnight. But let’s see what we can do as mere mortals to make running just feel that bit easier and with less effort.
Recap of What Good Running Form Looks Like
Good running form is about moving efficiently for your body. These are the cues that we coach runners regarding running form:
- Running Tall with an upright posture: Your head, shoulders, hips, and ankles should be roughly in line. Imagine a string with a balloon attached pulling you up from the back of your neck. Imagine holding an orange gently under your chin to help keep your head up and your neck relaxed. You should be looking ahead about 30m. Looking down puts more stress on your neck and that tension can move down your body.
- Relaxed shoulders and arms: Let your arms swing naturally close to your body with elbows bent at about 90 degrees. Try not to cross your arms over the midline of your body, this wastes energy and can cause rotation through your torso. Save your energy for moving your legs forward, don’t waste it uneccesarily. Crossing your arms in front of the body can also impact your breathing, closing in the lungs and preventing full expansion.
- Midfoot landing: Aim to land under your hips, not out in front of you, with each foot landing just to the side of your body’s midline. Try to land either side of the imaginary line down the middle of your body.
- Hips forward and level: Picture balancing a bowl of water between your hips, the goal is to run without spilling any by leaning too far forward or backwards or sloshing it around if you allow your torso to twist. This helps you stay level, keeps your core engaged, and prevents your hips from dropping side to side.
- Quick cadence: Short, light, quick steps are more efficient than long, heavy ones. Imagine running over hot coals barefoot.
- Steady breathing: Keep your breathing rhythmic and controlled.
If you are a beginner, focus on one aspect at a time. It’s hard to adjust everything at once, especially when your breathing feels out of control. As your fitness improves, you can start layering in more form cues without feeling overwhelmed.
Do You Know What Your Running Form Looks Like?
One of the best ways to assess your form is to have someone video you running from the side and behind. You might think you have good running form, but video feedback can be eye-opening. Ask your running friend, partner or family member to video you running. Ideally, without you knowing when they are filming you as we have a habit of becoming perfect runners when we know we are on camera! Another easy way to check your form is to check your reflection as you pass a shop window. Your running shadow can also highlight if you are bending forward too much, or if your head is down. Race photos can be very telling also, especially regarding your form as you start to get tired.
Watching yourself run helps you identify small inefficiencies that can make a big difference when corrected. We are not as perfect as we may think we are.
Improve Your Running Form with Strength Training
We can make significant improvements in our running form by incorporating strength training into our running regime. When your muscles are strong and balanced, your body can hold proper alignment throughout your run. Every stride demands stability, control and power from your muscles.
Here are the key areas to focus on:
1. Core Strength
A strong core supports your spine and pelvis, helping you stay upright even when you start to fatigue. Without that strength, your torso can start to collapse forward, leading to overstriding and wasted energy. Strength work reinforces the muscles that keep your posture tall, essential for maintaining form late in a race or long run.
Suggested Exercises: Planks, dead bugs, bird dogs, side planks.
2. Glutes and Hips
The glutes and hip stabilizers are your main power source. When they are weak, your knees and ankles start to compensate. Strengthening these muscles keeps your hips level, remember that bowl of water image, so your legs track straight and your stride stays smooth.
Suggested Exercises: Glute bridges, hip thrusts, clamshells, squats.
3. Hamstrings and Calves
Powerful hamstrings and calves help you push off the ground with more force and control. This translates into better propulsion and a lighter, quicker cadence. Strength work doesn’t just make your legs stronger, it teaches them to coordinate effectively so every step feels more controlled.
Suggested Exercises: Romanian deadlifts, calf raises, hamstring curls, step-ups.
4. Upper Body
Your arms play a bigger role in running than many realize. A strong upper body helps you maintain rhythm and posture.
Suggested Exercises: Dumbbell rows, push-ups, shoulder presses.
5. Balance Work
Improving balance strengthens stabilizing muscles and helps with foot placement and coordination.
Suggested Exercises: Single-leg balance drills, single-leg deadlifts, or simply standing on one leg while brushing your teeth.
Small, consistent habits like this train your body to stay more stable when running.
Incorporate these exercises two to three times a week. You don’t need to lift heavy; focus on good form and controlled movement. Consistency is what builds the stability and coordination that show up in your running.
Run Stronger for Longer
When you build strength, you’re not just adding power; you’re training your body to hold better running form under stress.
Even a short, consistent routine of bodyweight exercises can make a noticeable difference. The key is to move with intention, maintain control, and focus on quality over quantity. As your body adapts, you’ll feel stronger for longer, fatigue won’t set in as fast, your stride will feel smoother and more powerful, and you’ll have better control of your breathing, especially toward the end of your runs when form and focus matter most.
If you want structured guidance and support, join us at Achieve Running Club. The club is built around providing real training plans that include a full strength routine designed to make you the best running version of yourself. We have plans for all levels, from beginners to advanced runners, and we focus on the whole package: aerobic fitness, strength, and mindset.
It’s everything you need to run stronger, feel more confident, and keep improving week after week.
For more running advice see our range of running books:
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