Talking about running form can be like whacking a hornet’s nest with a stick. Then throw your thoughts about the different types of running shoes and it can go off the rails.

I’ll admit, I’m biased. I’m a Master Chirunning Instructor. I’ve been teaching this running form for the past 15 years. I do have strong beliefs about running form because after working on my form use the ChiRunning techniques, I got faster as I got older. For the sake of this article I’ll keep the tips basic and give you just a few focuses that can really make a difference.

Here’s 3 Tips That Will Improve Your Running Form:

1.) Think more about your feet. Whenever I give a ChiRunning lesson I always tell people, “Most people don’t think about their feet until they hurt.” When you’re running hopefully the only thing making contact with the ground is your feet. You’ll take 1,500 – 2,000 steps per mile. Listen to your feet. What sound do they make each time they hit the ground? Do they sound heavy or soft? Are they scuffing or can you barely hear them? Where are you landing on your feet? Your feet can tell you a lot about your running. Think about your feet more.

2.) Run with and extended spine. We have all heard “Run Tall.” I read it in Runner’s World magazine at least once a year, but what is tall? When I ask people to get tall most people straighten out their knees and stand up straight. But your knees need to stay slightly bent. Rather than tall, think extend your spine. Create space in between your vertebrae, and lengthen your spine. Move your energy up and soon you may feel that you can run lighter, softer and taller.

3.) Work on you turn over, otherwise know as cadence. I know that I could this single tip is truly the number one game changer for most people. But it is hard and takes time to get good at doing for the length of an entire marathon or half marathon. Time that most people don’t want to put in. I know, it’s not fun when you can just run. But even a slight increase in cadence can speed you up. It’s math and you can beat math. Count it out while you run or even better get a metronome. Remember, Stride Length x Cadence equals speed. Increasing your cadence takes practice but also comes with big rewards.

These 3 tips have even more reasons to practice them than I wrote here. Most people as adults decided to take up running. Why not? It’s easy, inexpensive and you can do it anywhere but few people take lessons. Form is an important part of running. All the best runners have coaches and work on their form so why shouldn’t you?

Start with these three tips and see how running with intention, purpose and as a practice helps you improve.

See you in Catalina. #TrainngTipTuesday

Coach Steve