As you develop proper running technique, remember the essentials of running mechanics. First, your posture should be guided by a focus on standing erect, imagining a cord coming out of the center and top of your head that gently pulls you straight up. Use your neck muscles to keep your head looking forward, not buried in your chest nor cocked back. Additionally, as you run, keep your face relaxed by letting your jaw drop and your cheeks flap, and keep your eyes looking about 10–20 feet ahead of you.

Concentrating on your body while running, pull up with your abdominal muscles, and focus on running tall with your torso perpendicular to the running surface and your hips directly under your upper body. Let your shoulders hang relaxed and low, not drawn up toward your ears.

Hold your arms close to your body, bending them at 90-degree angles and keeping them near parallel to the ground as they swing counter to your legs. At the same time, hold your hands in a loose fist, with your thumbs up and your palms facing each other.

With a light, efficient, short stride, each foot should land directly under the center of your body weight, not out in front of you. You should land lightly on your heel or ball (midfoot), roll forward onto the ball of your foot, then push off with the balls of your feet and toes in a smooth, fluid, and relatively quiet motion.