Your Running Form Analysis

Stand with back, back of head, and heels lightly touching a wall. Keep chin level and eyes looking straight ahead. Hold for 30–45 seconds, 3–4 sets, focusing on a relaxed neck. Then step away and maintain the same head position while walking.

Walk for 5–10 minutes while intentionally fixing gaze 10–20 meters ahead, keeping chin neutral. Add 3–5 short 30–60 second easy jog segments while maintaining the same gaze position.

Stand facing a wall about 1 foot away. Keep body straight (ears–shoulders–hips–ankles aligned), then lean forward from the ankles until you lightly touch the wall with your hands. Hold 10–15 seconds, relax. Do 6–8 reps, 3 times per week, focusing on feeling the lean coming from the ankles.

From a tall standing posture, lean forward from the ankles until you naturally need to step to catch yourself. Transition into 15–20 seconds of easy running while maintaining that lean. Repeat 6–8 times with 30–45 seconds rest between reps.

During an easy run, do 4–6 x 1 minute focusing on slightly quicker cadence (5–10 steps per minute more than usual) while maintaining a light forward lean from the ankles. Recover 1–2 minutes easy jog between segments.

Stand in front of a mirror in a slight running stance. Practice swinging arms front-to-back with elbows around 90°, hands passing roughly from hip to lower rib height. Do 3 sets of 45–60 seconds, 3–4 times per week.

Sit on the edge of a chair with neutral spine and feet flat. Run with just the arms—compact 90° elbows, driving backward. Perform 3 sets of 30–40 seconds with 20 seconds rest, focusing on rhythm and relaxation.

During 4–6 short strides of 60–80 meters, focus solely on smooth, compact arm drive (no crossing midline, elbows around 90°). Walk back for recovery between strides.

During easy runs, do 4–6 x 2-minute segments where you increase cadence by 5–10 steps per minute while keeping effort easy. Focus on light, quick steps with feet landing closer under the body. Jog 1–2 minutes easy between segments.

Perform 3–4 sets of 20–30 meters of light skipping, focusing on landing on the midfoot directly under the hips with a soft bounce. Walk back to start for recovery.

On a treadmill at easy pace, watch peripheral belt movement and aim to place the foot down so that it does not slap forward. Run 3 x 3–4 minutes focusing on soft landings under the hips, with 2 minutes easy walk/jog between.

From standing, perform a small hop and land softly with knees slightly bent, absorbing impact through hips and knees. Do 3 sets of 10–12 reps, 2–3 times per week, focusing on quiet landings.

Perform forward lunges, stepping out and lowering until both knees are bent ~90°. Push back to start while keeping control and avoiding knee collapse inward. Do 2–3 sets of 8–10 reps per leg, 2–3 times per week.

From a 15–20 cm (6–8 inch) step, gently step off and land on both feet with soft, bent knees. Absorb the landing quietly. Perform 2–3 sets of 8–10 landings.

Run in place or move forward slowly while bringing heels toward the glutes with controlled, quick movements. Keep knees pointing down, not forward. Do 3 sets of 20–30 seconds with 30 seconds rest.

Start with an A-march (high knee drive with active foot under hip), then progress to an A-run (small, quick hops while maintaining similar mechanics). Perform 3–4 sets of 20–30 meters, walking back for rest.

On a gentle hill, run 4–6 strides of 15–20 seconds at a relaxed fast pace, focusing on quick, compact leg recovery and smooth knee lift. Walk down for full recovery between strides.