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The Secrets of Good Form Running

Learn how to run better and injury-free, using the principles of the New Balance concept: Good Form Running

Most runners have never been taught how to run. This is the simple idea that lies at the heart of a unique partnership between New Balance and Good Form Running.

Driven by a passionate desire to help people avoid injury and make running a perennial part of their lives, New Balance recognised that part of the cause of injuries is the fact that we’ve been left to find our own form. Enter Good Form Running – what began as improvised sessions in a Michigan running shop has evolved into programme any runner, anywhere can use to improve their gait and biomechancs, to run better and injury-free. The programme breaks down the complex act of running into four areas to focus on and improve, so you can easily re-assemble your technique. So, are you ready to run better?

1. Posture

Why it matters:
Proper posture is the critical first step to improved running form. It sets the stage for efficient movement by keeping your upper body aligned, steady and relaxed, so energy can be refocused to where you need it.

Good form:

  • Feet straight ahead, knees soft
  • Head level, eyes forward
  • Spine elongated
  • Arms relaxed, 90 degrees at the elbow, and not crossing the body’s centre line as you swing them

2. Footstrike

Why it matters:
Landing on your midfoot reduces injury-causing impact, and aids forward momentum. Reaching forward to land on your heel acts as a brake, slowing you down and leaving you more injury-prone.

Good form:

  • First ground contact with your midfoot
  • Foot lands under your hip
  • Land soft, run light

3. Cadence

Why it matters:
A higher cadence works with the other principles to conserve energy by reducing the temptation to over-stride. It encourages short, quick strides and a mdfoot strike. Hitting a cadence of 180 steps per minute (spm) means you run lighter, with more efficient form that helps to prevent injury.

Good form:

  • Aim for 180spm
  • Count your footfalls for 60 seconds

4. Lean

Why it matters:
Rather than reaching with your feet, which leads to over-striding, a big culprit in running injuries, Good Form Running uses forward lean to propel the body forward. With gravity causing your body to fall, your foot instinctively steps in the direction of your movement with less strain on your muscles. The result is more forward momentum and less injury risk.

Good form:

  • Weight forward, ankles flexed
  • Lean in a straight line from your ankles to your head, without bending at the waist
  • ‘Lean tall’ and use gravity for forward momentum

A natural choice

The Minimus 10v2 is designed for a more natural, efficient, injury-free run

A 4mm heel-to-toe drop is the key to helping you land on your midfoot, but the 10v2 delivers a complete ‘natural’ package with a super-lightweight, odour- resistant, seam-free mesh upper, which means they can be worn without socks. Underfoot they give nature a helping hand with multi- directional traction courtesy of a Vibram outsole.

Over the coming months Runner’s World and New Balance will explain much more about Good Form Running and give you the chance to take part in an exclusive opportunity.

To find out more about New Balance's Minimus Collection go to