ROC is a proud sponsor of the 2025 Portland Marathon. As part of our “Never Miss a Mile“ campaign, we’re committed to helping every runner go farther—stronger, safer, and smarter. Whether you’re running your first marathon or chasing a personal best, your form matters. Small adjustments can lead to big gains—and fewer injuries.
Why Running Form Matters
Training for 26.2 miles is about more than endurance. Your efficiency, posture, and mechanics all impact how well you run—and how quickly fatigue or injury sets in. Improving your form can help you conserve energy, boost your pace, and protect your joints and muscles.
Key Ways to Improve Your Running Form:
1. Start with your Head
Keep your chin level and your gaze 10–20 feet ahead. Avoid tucking your chin—it can restrict airflow and create tension in your neck and shoulders.
2. Relax Your Shoulders
Let your shoulders drop naturally. Tension in your upper body can throw off your balance and increase fatigue.
3. Let Your Arms Swing Naturally
Keep your arms close to your sides, swinging from your hips to your chest. Avoid crossing them over your body or swinging too high.
4. Run Tall
Stay upright with your core engaged. A straight spine and engaged glutes take pressure off your quads and reduce stress on your joints.
5. Pivot at the Ankle
Aim for a slight forward lean—about 5 to 7 degrees—from the ankles, not the waist. This allows gravity to assist your stride.
6. Add Drills Like High Knees and Butt Kicks
Incorporate drills into your warmup to activate key muscles, improve coordination, and strengthen your legs.
7. Avoid Overstriding
Land with your feet beneath your body, not far in front of you. Overstriding can increase impact and reduce efficiency.
8. Minimize Excessive Vertical Movement
Don’t bounce. Direct your energy backward to propel yourself forward and keep your stride smooth and steady.
9. Maintain a Narrow Gait
Running with your feet landing closer to a straight line improves efficiency and reduces joint stress.
10. Increase Your Cadence
Aim for about 180 steps per minute. A higher cadence often means lighter, quicker steps with less impact.
Good form starts with awareness and consistency. As your mileage builds, stay focused on posture and movement. And if something feels off, listen to your body.
ROC’s sports medicine team is here to keep you running strong. From personalized recommendations for pain management to expert treatments for overuse injuries, we’ve got your back—and your knees. Schedule an appointment today and keep moving toward your marathon goals.
