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CORRECT RUNNING TECHNIQUE CHECKLIST

Keep your head straight with your chin level or slightly tucked.	Your head should not be flung back as if madly dashing for the commuter train. Look straight ahead or look out and just slightly down. Don’t look directly down at your feet unless you are negotiating potential ankle-turning terrain.
Shoulders should be squared (not rounding in) and your chest should be thrust (slightly) up and out	Form allows more oxygen into your lungs. Keep your back straight. Don’t hunch! A sagging running style or bending forward will inhibit oxygen intake.
Your back should be straight but not rigid.	Avoid thrusting your shoulders back so hard that you seem to be forcing the shoulder blades together - doing so can result in tight neck/ back and shoulder muscles.
Your jaw should be relaxed and slack.	Your mouth should be open for optimal breathing. Don’t squint or wince. (On sunny days - sports shades will help a lot.) Relax your face muscles!
Keep an approximate 90-degree angle in the elbow.	Try not to break the angle in your elbow as you swing your arms back.
Carry your arms at waist level or slightly above waist level.	As your arm swings up it should come up to about your collarbone. As your forearm comes down it will initiate your backswing.
Pretend that a line is drawn down the centre of your chest.	Avoid crossing your arms over the imaginary centre line during the phases of your arm swing. Cross-over arms can result in a twisting motion — from the hips and waist — that sabotages running efficiency.
Cup your hands with the thumb resting lightly on top of the hand and thumb nail facing up.	You should not clench your hands in a tight fist but neither should you run with open palms or a “doggy paddle” motion.
On the backswin the fingers of your cupped hand should lightly brush the side of your running shorts.	The complete motion of the hand should look as if you are reaching for your wallet in a back pocket and then swinging forward again as if you are ready to shake hands.
Land lightly on the heel or midfoot	Preferably with your lead leg bent slightly at the knee to help absorb shock. Avoid “reaching” with your lead leg.
Lean from the ankles - not the waist. Good posture ensured.
Knee lift should be minimal	(except on very steep hills) because too much up-and-down movement results in wasted energy.
When the leg swings back you should feel a “flicking” sensation with the heel and ankle.	But the flick should not be so much that you are close to kicking yourself in the buttocks.
Foot should land directly below the hip
Run in a straight line.	Foot should land directly below the hip. Make sure that your feet land in parallel paths and do not cross over. Crossover foot strikes are a sure sign of too much twisting and wasted motion.
After each foot strike	drive into your next stride with a good push off the toes or forefoot.