Small changes in cadence, stride and posture can significantly improve efficiency and reduce running-related pain. Here’s what matters most — without overcomplicating technique.
Bayley Forbes is an osteopath and strength & conditioning coach based in Ringwood, Victoria. He founded Summit Osteo & Performance to help people bridge the gap between treatment and performance — combining hands-on care with tailored movement and strength programs to support long-term recovery and better performance.
Running technique matters — but not in the overly rigid way many runners believe.
You don’t need a “perfect” running style. You need a technique that is efficient, repeatable and low-stress for your body.
Good technique makes running feel easier, improves speed, and reduces injury risk.
The key elements that influence running mechanics are:
✔ Cadence
✔ Stride length
✔ Posture
✔ Foot placement
✔ Pelvic and trunk control
Below is a simple, evidence-informed breakdown of what actually matters.
Cadence refers to steps per minute.
Most recreational runners sit around 155–165 steps/min, while more efficient runners are often between 165–180 steps/min.
Increasing cadence by 5–10% can:
• Reduce impact forces
• Reduce braking
• De-load the knee and hip
• Improve running economy
• Reduce overstriding
• Improve posture naturally
It is one of the simplest and safest technique changes to try.
Overstriding — landing the foot far ahead of the body — increases braking forces and loads the joints more.
Signs of overstriding include:
✔ Long reaching step
✔ Loud foot strike
✔ Heel “slamming” into the ground
✔ Feeling like you're pulling yourself forward
A slightly shorter stride makes cadence easier to maintain and reduces injury risk.
Heel strike, midfoot strike and forefoot strike all work when used appropriately.
What actually matters:
✔ Reduced braking
✔ Foot landing closer to beneath the body
✔ Smooth transition through stance
✔ No excessive stiffness
Trying to force a new foot strike pattern — especially abruptly — often leads to new injuries.
Excessive forward lean increases hip flexor and lumbar load.
Stiff, upright posture can also increase ground contact time.
Aim for:
✔ Relaxed upper body
✔ Slight forward lean from the ankles (not waist)
✔ Stable pelvis
✔ Neutral head position
Small adjustments go a long way.
Running is a series of controlled single-leg movements.
When trunk or pelvic control is reduced, compensatory movement appears below.
Signs of trunk or pelvic fatigue:
• Knee drifting inward
• Pelvis dropping
• Loss of posture late in run
• Lower back tightness
• Hip shifting side-to-side
Strength training improves this significantl
Arms help maintain rhythm and balance.
Good arm mechanics:
✔ Swing forward and back (not across body)
✔ Relaxed shoulders
✔ Elbows around 70–90 degrees
✔ Fluid, not rigid
Over-crossing arms increases trunk rotation and wastes energy.
Downhill running increases:
Eccentric quad loading
Impact forces
Braking
Cadence demands
Useful adjustments:
✔ Increase cadence
✔ Avoid leaning back excessively
✔ Shorten stride
✔ Allow feet to fall beneath you
Trying to overhaul running form overnight is a common mistake.
Technique improvements should:
✔ Be small
✔ Be introduced gradually
✔ Not increase pain
✔ Be paired with strength training
✔ Be re-evaluated regularly
The goal is efficiency, not perfection.
Helpful when:
Pain keeps returning
Overstriding persists despite trying cadence changes
You're training for performance goals
You want video analysis for clarity
A professional can help identify simple, sustainable adjustments.
The information in this article is general in nature and does not constitute personalised medical or health advice. Always consult a qualified healthcare professional for assessment and guidance tailored to your individual needs.
