Proper Jogging Form

Key Elements of Proper Jogging Form

Running or Jogging may seem like a natural thing to do, but if you're going to do it at any length, then you need to learn how to do it correctly. If I can give you some advice, once you get the run down pat, it will be second nature, that leaves you to focus on breathing, always focus on breathing. And I always finished a good run with a sprint.

Posture and Alignment

• Keep your head up and look forward about 10-20 feet ahead, not down at your feet

• Relax your shoulders and keep them back and down (avoid hunching)

• Maintain a slight forward lean from your ankles, not your waist

• Engage your core to support your spine and maintain stability

Arm Movement

• Bend your elbows at roughly 90 degrees

• Swing your arms forward and back (not across your body)

• Keep your hands relaxed in a loose fist—imagine holding a potato chip without crushing it

• Your arms should swing naturally in opposition to your legs

Foot Strike and Cadence

• Land on your midfoot rather than your heel, with your foot directly underneath your body

• Aim for a cadence of about 170-180 steps per minute—quick, light steps are more efficient than long, heavy strides

• Avoid overstriding (landing with your foot far in front of your body), which increases impact and injury risk

• Think about lifting your feet off the ground rather than pushing off hard

Breathing

• Breathe naturally through both your nose and mouth

• Try a rhythmic breathing pattern like 3:2 (inhale for 3 steps, exhale for 2)

• If you can't hold a conversation, you're probably going too fast for a comfortable jog

Starting Out Tips

• Begin with a 5-minute walk to warm up

• Start slowly—jogging should feel sustainable, not like sprinting

• Use the "talk test"—you should be able to speak in full sentences

• Consider run-walk intervals if you're a beginner (jog 1 minute, walk 1 minute, repeat)

The most important thing? Stay relaxed. Tension wastes energy and increases injury risk. Your jogging form will naturally improve with practice and consistency.