Running Tips

Proper Running Form

Feet: Land on the middle part of your foot, then quickly roll through to the front of your toes and try to spring off the ground. With each step, your foot should land lightly and quietly. Your feet shouldn’t slap loudly as they hit the ground, good running is springy and quiet.

Entire Body: Run with a slight lean forward (entire body, not just from above the hips). No lean forces you to land on your heels which increases the risk of injury. Leaning forward slightly also helps you harness the power of gravity as you move forward.

Arms/Shoulders: Arms, shoulders, and hands should be loose and relaxed. Elbows should be bent 90 degrees. Your hands should be between your hips and lower chest as your arms are swinging. Shake out your arms and shoulders every once in a while during a run to make sure you are relaxed.

How To Run Hills

Uphills: Shorten your stride, run more on your toes, lean into the hill, and pump your arms.

Downhills: Stay in control, avoid over-striding. Take short, quick, light steps. Relax more, and “fall into the hill.”

NOTE: It’s okay to run slower on hills, but keep the same effort level. Tune into your breathing level: it should be the same on hills as on level ground.


Stomach Cramps: Often food related. Try different food choices, or leaving more time between eating and practice and/or races.

Side Cramps: Often breathing related. Make sure you are taking deep breaths in and out while you are running.

Leg Cramps: Often water related. Make sure you are drinking enough water during practice, and during the day of practice and/or meets