As a running expert with years of experience in coaching and training athletes, I've developed a comprehensive understanding of the mechanics and techniques involved in running correctly. Proper running form not only enhances performance but also helps to prevent injuries. Here are some fundamental tips to help you run more efficiently and comfortably:

1. Posture: Maintain an upright posture with a slight forward lean from the ankles. This position engages your core and helps you maintain balance.

2. Head Position: Keep your head straight and look forward. Avoid bobbing or tilting your head from side to side, which can throw off your balance and increase energy expenditure.

3. Shoulders: Your shoulders should be relaxed and not hunched up. High, tense shoulders can lead to neck and upper back strain.

4. Arm Movement: Bend your arms at approximately 90 degrees and let your arms swing naturally. The movement should come from the shoulders, not the elbows, and your hands should be relaxed, not clenched into fists.

5. Forward Lean: Leaning slightly forward from the ankles can help you maintain a faster pace without increasing your stride length, which can lead to injury.

6. Hip Stability: Keep your hips stable and avoid side-to-side motion, which can waste energy and lead to lower back pain.

7. Knee Action: Your knees should not be lifted too high. A high knee lift can waste energy and may cause unnecessary stress on your knees.

8. Foot Strike: Aim for a midfoot strike, which is more efficient and less likely to cause injury than a heel or forefoot strike.

9. Breathing: Focus on deep, rhythmic breathing. This helps to increase oxygen intake and can improve your running stamina.

10. Consistency and Gradual Progression: Consistency is key in running. Start with a manageable distance and gradually increase your mileage to build endurance without risking injury.

11. Proper Gear: Wear well-fitted, supportive running shoes that match your foot type and running style.

12. Warm-up and Cool-down: Always include a dynamic warm-up before your run to prepare your muscles and a cool-down to help your body recover.

13. Listen to Your Body: Pay attention to how your body feels. If you experience pain or discomfort, adjust your form or seek advice from a professional.

14. Cross-Training: Incorporate strength training and flexibility exercises into your routine to improve your overall fitness and running performance.

15. Nutrition and Hydration: Proper nutrition and hydration are essential for optimal performance and recovery.

By focusing on these aspects, you can improve your running form, increase your efficiency, and reduce the risk of injury. Remember, running is a skill that can be honed over time with practice and patience.

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Mitchell Phillips, director of running experts StrideUK, shares his basic tips to help you run relaxed and efficiently.Keep your head straight. ... Don't hunch your shoulders. ... Keep your hands relaxed. ... Keep your arms at 90 degrees. ... Lean forward while running. ... Keep your hips stable. ... Don't lift your knees too high.More items...read more >>