Running has been a part of human life for millions of years. It helped us survive. Today, we run to stay fit, feel great, and enjoy nature or sports.

Many of us learned to ride a bike or kick a ball. But not many were taught how to run properly. You might ask: Am I running the right way?

There is no single correct way to run. Your best technique depends on your body and your speed.

Still, thinking about your running form can make it easier, faster, and safer. Here are five basic tips to keep in mind.

Feet: How You Land Matters

Some people land on their heels. Others land on the balls of their feet. Running barefoot often leads to landing on the forefoot.

There is debate about which is best. Heel striking can stress your knees. Forefoot landing can impact your calves and Achilles tendon.

If you are prone to injuries in these areas, you might want to adjust your style. But for healthy runners, there is no strong evidence that one technique is better.

If you want to change your style, do it slowly over several months. Getting expert help is a good idea.

As you run faster, you will naturally land more on your forefoot, especially when sprinting.

Legs: Softer Landings and Smoother Strides

Focus on these three things:

• Minimize leg twisting to reduce strain on knees and ankles.
• Keep your pelvis level during landings to lower injury risk.
• Avoid bouncing too high. A smooth, low trajectory saves energy and reduces impact.

Watch Ethiopian runner Haile Gebrselassie for a great example:

Stay relaxed and let your knees and ankles flex naturally. If your landing style causes pain, try running with shorter strides.

When sprinting, your leg recovery phase is more active. Your hip muscles help pull your leg forward, aiding your forward motion. Flex at the hip and push back into the ground to help your legs swing like scissors.

The faster you run, the more your knee should flex, and the higher your foot should rise. This helps your legs swing forward faster. In short: lift your feet higher as you speed up.

Arms: Built-in Shock Absorbers

During jogging, your arms help with balance and absorb bumps. They swing mostly passively, so keep them relaxed.

To save energy, bend your elbows to keep their mass closer to your shoulders. Keep your shoulders relaxed too.

When sprinting, your arms become more active. They help stabilize your body. Top sprint coaches say the arm swinging backward, called the “drive arm,” helps with forward propulsion.

Watch Usain Bolt for an example of an aggressive backward arm drive:

See how his drive arm whips backward with a rapid extension of the shoulder and elbow? Meanwhile, the arm swinging forward is more flexed and moves slower.

Torso: Lean Just a Little

When running, your torso naturally rotates left and right. This is fine, but as you run faster, these rotations should become smaller.

Your pelvis rotates in the opposite direction to your torso. This helps with balance and contributes a bit to forward force.

As you speed up, swing your arms a bit harder. Your body, legs, and other arm will follow.

Keep your torso upright when running relaxed, with only a slight forward lean. If you want to speed up, leaning forward can help you accelerate quickly without much effort.

For those with knee troubles, leaning forward a bit might help reduce impact on the knees.

Head: A Balancing Act

You might want to tilt your head down when running, to watch your feet or try to go faster. But try to keep it in a normal position.

Rest your head quietly on top of your shoulders. During sprinting, look about 20 meters in front of you. A slight chin tuck is fine. When jogging, look ahead toward the horizon.

Not sure about your technique? Ask a friend to take a video of you running. Compare it to an experienced runner going at the same speed. You might notice things you did not expect.