How to run well: 5 keys to running performance

Whether you're a beginner or an expert, it's essential to ensure your technique is correct when running, whether it's a marathon, trail running, or jogging. Asking yourself how to run well reduces the risk of injury , but also gives yourself room to improve, and therefore run faster. To succeed at running better, we recommend focusing on five elements: stride, posture, breathing, recovery, and repetition.

How to run well: stride, an essential criterion

Running is a natural movement that everyone can perform instinctively. However, to avoid injury, it's essential to question your body's habits and find ways to run properly. Analyzing your stride is an essential foundation for this. Regardless of your type of running, we recommend investing in a good pair of running shoes that fit your feet. The Runner's Clinic website will help you find the right fit for you.

The foot attack

When determining how to run well, there are three different ways to land your foot : toe-first, heel-first, or midfoot-first. This is called strike.

The best attack varies depending on your anatomy, the type of running, and your habits. It's an ideal to aim for, remembering that even if you want to run well, you don't run the same way when you start your race and when you finish it.

Heel striking should be avoided on hard surfaces (concrete, asphalt), as it can cause joint pain that extends up to the back. On the contrary, toe striking tends to put more stress on the Achilles tendons and calves. Ideally, when wondering how to run well, it's best to start by aiming for the midfoot and see how your body reacts, while adapting your strike to the moment of the run. 

The foot gesture

Once you've landed your foot, it's best to work on your movement! Avoid taking long strides to properly work the muscles in your feet and legs. To run well, a pace of at least 170 steps per minute is recommended. The tendency to take long strides is due to the sensation of the foot in the running shoe, which cushions more than the foot can handle, but also prevents proper performance.

When you're wondering how to run well, you also need to consider rebound! Your foot instinctively moves upwards, reusing the energy released by the contact between your shoe and the ground. Focus on moving forward and using this effect; it will allow you to gain speed. To maintain this low stride, which promotes endurance, imagine that the movement of your foot should cause the ground to slide behind you.

Foot impact

It's often recommended to have a light step when running, but how can you run well if you can't apply this advice? Its goal is actually to avoid having too strong an impact when you place your foot on the ground, because this is what causes injuries. To do this, make your run as discreet as possible: reduce the noise of your steps, roll your foot well to follow your movement through to the end, and adopt a relaxed pace.

How to run well: the importance of posture

It's impossible to know how to run well without taking the rest of your body into account. Beyond the feet, an efficient runner is one who maintains proper positioning. Try to run without tensing your back and shoulders, avoiding clenching your hands, and maintaining a 90-degree angle at your elbow.

To maintain your posture, try to look as far ahead as possible 50 meters , with your head straight. This recommendation is especially valid for people running a marathon because in trials, safety is the priority! The most effective way to run well is to know your route to identify the places to raise your head.

To run efficiently, also find your center of gravity by imagining a string running from the bottom of your spine up to your head, which you pull upward as if you were a puppet. This will prevent you from leaning too far forward and maximize your efficiency.

How to run well: learn to breathe

Managing your breathing will make it easier to find a good run because you'll create your own steady rhythm that feels comfortable. Breathe through your nose if you can, using your abdomen rather than your lungs to better absorb oxygen.

Conscious breathing is one of the keys to success when it comes to running well. Try to always adopt a consistent rhythm, for example, one breath in for two steps and one breath out for one step, and vary it whenever you want. The goal is to avoid getting out of breath and to feel what your body needs at each moment of your run. 

How to run well: work on your recovery

Running well is all about avoiding injuries. And for that, it's important to ensure your post-race recovery. Remember to stay hydrated, get enough sleep, and adjust your diet. If necessary, don't hesitate to use supplements.

If you're worried about muscle soreness, massage your muscles in the shower and use a suitable shower gel. At Blackbelt, we offer The world's first shower gel to receive "anti-ache" certification. Optimize your performance in one go.

How to Run Well: Repetition Leads to Success

When it comes to learning to run well, the key is to unlearn. For each running session, focus on just one of our tips to avoid feeling overwhelmed. Vary your approaches, test your body: only over time will you find your ideal stride, posture, recovery, and recovery methods.

The answer to the question of how to run well is quite simple: run, run, run, so that your body gets used to the new thing and forms a habit.