Fix your running form
Plain-language guides to the things runners actually complain about, and how to fix each one with a short phone video and a few weeks of drills.
Getting started
How to check your running form at home without a gait lab
A gait lab costs hundreds and needs a booking. A phone, a wall to lean it on and ten seconds of video will show you the five things that matter. Here is how.
How to get running form feedback without paying a coach
Most form tools hand you a report and stop. Here is how to get feedback you can act on this week from a phone video, and what a coach adds that an app cannot.
Running gait analysis at home, no appointment needed
Searching for running gait analysis near me? A side-view phone video gives you the same big-picture form check in 60 seconds. Here is what it shows and what it cannot.
How to improve running form in 4 weeks
How to improve running form with a side-view video, five simple checks, one cue at a time and a 4-week drill plan you can actually finish. No coach needed.
Proper running form, explained from a side-view video
Proper running form in plain words. What foot strike, midstance and toe-off should look like on a side-view video, with typical angles and one cue each.
Signs of bad running form you can see on video
Is my running form bad? A checklist of running form mistakes you can spot on a side-view phone video in one minute, what each one looks like, and what to do about it.
Posture
How to fix running posture without overthinking it
Running posture comes down to torso lean and head position on a side-view video. How to see both, one cue, and posture exercises for 4 weeks.
How to fix your arm swing when running
Fix your running arm swing with elbows near 90 degrees, loose hands and a swing that goes back, not across. See it on video and drill it for 4 weeks.
Efficiency
How to stop bouncing when you run
Bouncing when running means your head rises and falls too much each step. A side video shows it. The cue is push back, not up. Four-week plan inside.
How to run faster without running more miles: form
Run faster at the same fitness by cutting braking and bounce, tidying arm swing, raising cadence 5 percent and adding strength. See each on video.
Foot landing
How to stop overstriding without slowing down
Overstriding means your foot lands ahead of your hip with a straight knee. Here is how to see it on video, the one cue that fixes it, and a 4-week drill plan.
How to fix heel striking without changing your shoes
Heel striking is fine when your foot lands under your hip. Fix the reach, not the strike, with one cue and a 4 or 8 week plan. No new shoes needed.
Progress
Pain and niggles
Running form changes that often help knee pain
Overstriding, low cadence, a stiff landing and hip drop are often linked with knee pain in runners. Spot each on video and see what to change.
Running form and shin splints: what to check on video
Shin splints are often linked with overstriding, a toes-up heel reach, low cadence and a sudden jump in miles. Check each one on a phone video.
How to fix hip drop when running
Hip drop is when your pelvis tips down each step. A front or behind video shows it. Fix it with single-leg balance, side-lying leg raises and step-downs.
Drills
Cadence
Filming
How to film yourself running for form analysis
Where to put the phone, how far away, which angle and how long to record so a running form app can actually read your stride. No tripod or helper needed.
Running form analysis on a treadmill with your phone
A treadmill is the easiest place to film your stride. Where to put the phone, how treadmill form differs from road form, and how to read the result.
See your own running form in two minutes
Film a 5 to 20 second clip. Caden scores your stride and hands you a plan.