Proper Running Mechanics: Run Smarter

Proper Running Mechanics Run Smarter

Proper Running Mechanics: Run Smarter

In these quarantine times, people are running more than ever. Because of this, we wanted to write about proper running mechanics so we can all stay in shape while being kind to our bodies!

Proper Running Mechanics


When running keep your elbows flush to your body. This will help you remain aerodynamic while keeping your arms engaged.

Proper Running Mechanics How to Run SmarterKeeping your arms engaged in this manner will provide power as you run as well.

Body Tall, Eyes Forward

Keep your body tall, shoulder blades together, head upright.

Eyes should be looking ahead to remain alert and focused.

Also, rounding of the spine can promote bad posture and limit airflow when running- which one desperately needs when doing cardio.

Pretend there is a string on top of your head, pulling you up tall when running. The core should remain engaged as well.


Make sure to breathe steadily in through your nose and out through your mouth. Breaths should come from the diaphragm.

If you notice your shoulders raising during inhales, this means you are breathing too shallow.

Try to make your stomach expand horizontally when doing any kind of activity.

Long Strides

To work all muscles in the lower body, try your best to take long strides almost as if going to lunge.

This will allow for the glutes and hamstrings to work as well as the quads.

Toe, Heel

When your foot lands on the ground, try to practice a toe, heel pattern. This will help to avoid future leg/ knee injuries and shocks to the body.

Think of how a cat lands. This principle should be applied to running and jumping of any kind.

Stretch Beforehand

Lastly, it’s always a good idea to stretch beforehand.

Furthermore, if time allows, I highly recommend dynamic stretching (stretches that involve movement) before cardio and static stretching (stretching where you hold for a certain amount of time) after cardio.

This will help keep the body limber and in equilibrium.


I hope this article helps to improve your cardio! Feel free to reach out with any questions or comments you might have (

As always, thanks for reading, and stay tuned!

Alexis was trained in Russian Ballet for 12 years before finding her love of bodybuilding and fitness. She also graduated Magna Cum Laude with a Bachelor’s in Psychology, and has extensive work experience in the Mental Health Field, which allows her to approach fitness and training from a mental health standpoint.

Alexis is grateful to be a NASM-certified personal trainer and a Mad Dogg Athletics-Certified Spin Instructor. Her mission is to help all individuals achieve their best selves, and have the happiest and healthiest lives possible. Her specialities are resistance training, TRX, bodybuilding, HIIT/VIIT/LIIT, spin, corework, functional moment, nutrition, and weight loss.

She is honored to be a guest contributor for DIY Active and wishes to inspire and motivate all readers. Please feel free to email her at for more info about wellness, fitness, and personal training including virtual options.
Alexis Mallery

Disclosure: In the spirit of full disclosure, may be compensated in exchange for featured placement of certain reviews or your clicking on links posted on this website.

Proper Running Mechanics: Run Smarter