Updated March 1, 2026. This post may contain affiliate links, which means I may receive commissions if you choose to purchase through links I provide (at no extra cost to you). Thank you for supporting the work I put into this site!

Now that the weather is cooler, I’m seeing a lot more runners at my favorite local park. This is super exciting for me! But while I’m stoked to be sharing the path with other runners, I can’t help but cringe inwardly when I see some people’s running forms.

Some clench water bottles or smartphones in their fists while they run, while others look as if they took running lessons from the dancing kids in A Charlie Brown Christmas. While part of me wants to giggle, the other part of me truly feels emphatic—mainly because they’re putting themselves at risk for injury, and not getting as much out of their workouts as they could.

What that said, here are 5 ways to improve your running form.

1. Keep Your Head Straight and Your Eyes Forward

Avoid keeping your head titled down or up for long periods of time during your run. Maintaining these positions for too long can strain your neck and hinder your breathing.

Instead, keep your head straight and your eyes forward. This will help you stay focused on your run and prevent you from running into things, such as poles and stop signs. I’ve actually see that happen.

2. Relax Your Shoulders

Keep your shoulders and upper torso relaxed. Your shoulders should be stacked directly above your hips.

Don’t hunch your shoulders or raise them up toward your ears. This can put excess pressure on your lower back—leading to neck aches and pounding headaches later on.

If you catch yourself hunching up your shoulders, take a break, along with a few deep breaths. When you get back into it, focus on relaxing your shoulders.

3. Don’t Clench Your Fists!

Many runners clench their fists, which can lead to tense arms and shoulders. It may also eventually lead to injury and muscle soreness (and not the kind you earn by working hard).

Instead, keep your hands relaxed and open while you run. And whatever you do, don’t hold items in your hand like water bottles, your phone, etc.

Nowadays, you can buy a really great running belt or fanny pack designed for exactly that purpose. Many of them are designed in ways that won’t contribute to uneven weight distribution while you’re running. Also, many of them are sweat-proof and waterproof, so you don’t have to worry about your electronics getting ruined.

There’s a few great designs, depending on what you like. For instance, if you run long distances or need to hydrate frequently, check out this belt by Fitletic that holds two water bottles. My favorite one is this minimalist running belt by Fitgriff®. It’s a bit more streamlined and it comes in lots of different colors!

4. Move Your Arms Forward and Backwards—Not Sideways

When you’re running, your elbows should be at 90-degree angles and your arms should swing forward and backward on each side of your body. This position increases your running speed and endurance.

Avoid moving your arms back and forth from side to side in front of your body. This running position can slow you down and wear you out faster. It also looks kind of clowny, TBH.

5. Watch Your Foot Strike

The “proper” way to strike your feet is widely debated among runners. But, the key point I want to stress in regards to foot strike is to focus on landing softly, gracefully, and quietly.

A good way to reduce pressure on your ankles and knees is to land on the mid-foot or forefoot, then roll onto your toes and pop off the ground. This is supposed to be the most natural running form. This is the foot strike that feels most comfortable for me, personally, and I’ve never experienced any running-related injuries using this form. But, everyone is different. Do what works best for you, as long as it’s not causing problems!

Do you have any other tips and tricks that contribute to good running form? Let me know!