Running Form Basics
The handful of form cues that actually move the needle — and the ones that don't.
Most running-form advice overcorrects. Your body already found an efficient stride through years of walking and running — wholesale rebuilds (forced forefoot striking, exaggerated knee lift) tend to create new problems faster than they fix old ones.
The cues with real evidence behind them: a slightly forward lean from the ankles (not the waist), a cadence in the 170-185 steps/minute range for most runners, and landing with your foot roughly under your center of mass rather than way out in front of you (overstriding). If you're only going to work on one thing, work on cadence — a slightly quicker turnover naturally shortens your stride and reduces braking forces.
Foot strike (heel vs. midfoot vs. forefoot) matters far less than the internet suggests. Elite runners land across the whole spectrum. Chasing a specific foot strike usually isn't worth the injury risk of forcing an unfamiliar pattern.
The best way to improve form without overthinking it: strides (4-6 x 20 seconds at a quick, relaxed pace) once or twice a week. They reinforce good mechanics through speed and relaxation, not conscious micromanagement.
This is educational content, not medical advice — talk to a doctor about anything specific to your health or an existing injury.