How To Run

Content Supplied by Victor Hearn Yates.

This article is for people who haven’t run much, or are looking to improve their technique. The difference between good and bad technique becomes obvious in speed and efficiency, efficiency being especially important for triathletes, as we come to the run already fatigued, after swimming and biking.

Most the information is pulled from an Runner’s World article here, however the important points to remember are:

  • Keep your head level and look forwards, roughly at a spot 25m away.
  • Relax your shoulders, and keep them pulled back.
  • Keep your arms at roughly a 90⁰ angle, with your hands relaxed.
  • Avoid “cross-body” arm swings – your arms should not cross your sternum, and be as linear (i.e. moving straight ahead) as is comfortable.
  • Engage your core and keep it tight.
  • Lean slightly forward as you run, your foot should strike the ground under your chest. It’s best to have someone watch you as you practice this, as it can be easily overcompensated.
  • Ensure you’re landing on the balls of your feet, or your midfoot – i.e. not too much on your toes or heel.

If you already run regularly, It’s important to be mindful not to try and change everything about your technique at once, as your body will be accustomed to your existing style. Instead, choose one thing you’re looking to improve and think about it per run.

For instance, at the Tuesday speed session, you may focus on keeping your shoulders relaxed, or on your long run make sure your core is engaged the whole way. It’s most important to really concentrate on technique towards the end of long or hard sessions, as this is when it traditionally falls apart as you fatigue.


On average 60-75% of runners will become injured during a year, many of which with avoidable injuries. 

With new runners, overuse is often the cause, with people ramping up their distances/intensities too quickly (i.e. don’t start running and try to run a marathon). Increase your distance by no more than 10% per week. 

You should remember that runners are commonly measured to land with 3-4 times their bodyweight on footstrike, and of the three sports, running creates the most stress on the body. 

None of this is to put you off, just to ensure that you are mindful of training and recovering properly[link to recovery page here], so that you can get the most enjoyment out of your running.