Good form isn’t about looking pretty on Instagram. It’s about wasting less energy with every step so you have more left when the race gets honest.
Start With Posture, Not Footstrike
Forget arguing about heel versus midfoot. If your posture is collapsing, no footstrike tweak will save you. Think “tall through the crown of your head” with your ribs stacked over your hips.
A simple cue: imagine a string pulling you gently upward from the top of your head. Keep that light length even as you fatigue.
Cadence: The Quiet Fix
Most adult runners live in the 155–165 steps-per-minute range when they race. For many, nudging that toward 170–180 smooths out overstriding and reduces braking.
Don’t chase a magical number — just see if slightly quicker, lighter steps make your stride feel more “springy” and less “slamming.”
Two Drills That Actually Help
- A–March / A–Skip — teaches you to drive the knee and maintain posture without reaching.
- Stride Outs — 15–20 seconds of relaxed, quick running focusing on light contact and tall posture.
Drop these after easy runs 2–3 times per week. You’re not trying to get tired — you’re teaching coordination.
Protecting Your Form Late In The Race
Form falls apart when fatigue exceeds your current strength. The solution isn’t “try harder.” It’s combining smart pacing, strength training, and occasional runs that flirt with race fatigue so your body learns what to do.
Every time you cue posture, quick feet, and relaxed arms late in a workout, you’re rehearsing your response for race day.
You don’t need perfect form. You need form that is good enough to stay mostly intact when it matters. That’s what wins PRs — not the first mile selfie.