Most beginners never think about running form, and for the first few months that is fine. But as distance increases, small inefficiencies turn into tired legs, aching knees and slower times. The good news is that running form is highly trainable, and a few simple adjustments can make running feel noticeably easier within weeks.

Good running posture starts from the top: run tall, with a slight forward lean from the ankles rather than from the waist. Your head should be level, your gaze ahead rather than down at your feet, and your shoulders relaxed and low. Tension is the enemy of good form, and many runners carry it in their shoulders, hands and jaw without realising it.

Check yourself during a run: are your hands clenched into fists, are your shoulders up near your ears, is your jaw tight? Shake out your arms, drop your shoulders, and let your hands hang loosely. Relaxed muscles move more efficiently, and efficiency means you can run further on the same energy. A relaxed runner is almost always a faster runner.

Cadence, the number of steps you take per minute, is one of the most useful numbers in running. Most beginners run at 150 to 160 steps per minute, while experienced runners are often near 170 to 180. A higher cadence usually means shorter, lighter steps, which reduces the impact force on each landing and lowers injury risk.

Try increasing your cadence by five percent, using a metronome app or music at the right tempo, and see how it feels. Aim to land with your foot under your knee rather than far ahead of your body, which is called overstriding, and land on your midfoot rather than your heel. These changes should be gradual, because forcing a new footstrike overnight can cause its own problems.

Your arms drive your legs more than most runners realise. Keep your elbows bent at roughly 90 degrees and swing your arms forward and back, not across your body. Your hands should not cross the centre line of your chest. Efficient arm swing keeps your upper body stable and helps maintain rhythm on hills.

Breathing should be rhythmic and relaxed. Many runners use a pattern of breathing in for three steps and out for two, which keeps the breath even and prevents side stitches. Practise form during easy runs, when you have the attention to spare, rather than during hard efforts. Small, consistent attention to form pays off far more than one dramatic overhaul.

One more detail that helps form is footwear choice. Shoes with a very high heel-to-toe drop can encourage overstriding, while a lower drop makes it easier to land under your body. That does not mean you need to buy new shoes immediately, but if you are shopping for running shoes, try a few different drops and notice which feels most natural. Trail shoes with good grip also affect form, because confidence in your footing lets you run more relaxed. Whatever shoes you wear, form changes should always be introduced gradually, a few minutes at a time during easy runs, because your muscles and tendons need time to adapt to the new pattern just as they do to extra mileage.

Better running form comes from small, patient changes: run tall and relaxed, raise your cadence slightly, land under your body, and swing your arms efficiently. Practise on easy runs, and the improvements will show up on the hard ones too. Give each change a few weeks before judging it, because new movement patterns always feel strange at first, and the benefits appear gradually as the pattern becomes natural.