Running is one of those activities that seems so simple on the surface—just put one foot in front of the other and repeat. But any seasoned runner (or someone who’s tried to pick up running and ended up sidelined by pain) knows it’s not that straightforward. If you’re anything like me, you’ve had those moments when you think you’re invincible, only to wake up the next day with knees that feel 100 years old or a mysterious ache in your hip. Been there, done that.

Improving your running technique isn’t just about shaving a few seconds off your mile time (though, let’s be honest, that’s a nice bonus). It’s about keeping your body healthy so you can keep running without the constant threat of injury looming over you. Let’s dive into what you can do to run smarter, not harder—and keep those joints happy.

Start With Your Posture

If I had a dollar for every time I’ve seen someone running hunched over like they’re chasing the last train home, I’d be rich. Your posture is the foundation of good running technique. Keep your shoulders relaxed, your chest open, and your head up—imagine there’s a string pulling you gently upward from the top of your head. Trust me, your lower back will thank you.

Cadence Is Key

When I first heard about cadence, I thought it was just one of those buzzwords people throw around to sound like they know what they’re talking about. But it’s legit. Cadence refers to how many steps you take per minute, and the magic number for most runners is around 170-180. Why? Taking shorter, quicker steps reduces the impact on your joints and helps you avoid overstriding (which is a fancy way of saying landing with your foot too far in front of you).

If you’re curious, there are apps and even songs that help you find your rhythm. I tried it once and found myself running to the beat of some 90s techno—whatever works, right?

Land Softly, Run Lightly

Here’s the thing about your feet: they’re not jackhammers. You want to land softly, ideally on the middle of your foot, and then roll through to your toes. Slamming your heels into the ground with every step is like sending a shockwave straight up your legs. Your knees will remind you of this later in the form of a not-so-gentle protest.

Strengthen Those Stabilizers

I used to think running was all about cardio and endurance, but here’s the kicker: strength training is your secret weapon. Your core, hips, and glutes play a huge role in stabilizing your body as you run. Weak glutes? You’re more likely to end up with knee pain. Tight hips? Say hello to IT band issues.

A few simple exercises like planks, squats, and side-lying leg lifts can make a world of difference. I’ve added these to my routine, and not only has my running improved, but my balance has too—which is a nice bonus when I’m trying not to trip over the dog on my morning jogs.

Listen to Your Body

This might be the most important tip of all. If something feels off, don’t ignore it. I’ve made the mistake of running through pain because I didn’t want to “mess up my schedule,” and all I got for my trouble was a few weeks of downtime nursing an injury. Be smart. Rest days aren’t a sign of weakness; they’re part of the process.

Find Your Flow

Running isn’t supposed to feel like punishment, no matter what that high school gym coach might’ve told you. When you focus on technique, you’ll find that running starts to feel smoother and—dare I say it—enjoyable. You’ll move better, feel stronger, and spend less time googling things like “why does my shin hurt when I run?”

So, lace up your shoes, take a deep breath, and hit the pavement. Running doesn’t have to be perfect, but it should be pain-free. And who knows? You might even start looking forward to it.