Improved running biomechanics (technique) will lead to…

  • Injury prevention
  • Running faster off the bike (triathlon)
  • Increases running training capacity
  • Accelerates recovery
  • Increased speed

Improving your biomechanics is paramount for triathletes and distance runners as they often have less strength on the run and/or later in the race. Triathletes are also typically heavier than pure runners and have less time to train at the one discipline.

Principles of efficient running technique:

Forward Lean

  • Straight line from ankle to ear
  • Chest & pelvis aligned
  • Slight lean forward


  • Should be 90+ per single leg or 180+ double leg per minute
  • Will be improved by lean forward & push at the back

Vertical Oscillation

  • Move forward not up & down
  • Look for pelvis rise from highest to lowest point
  • Think “hips high” or “run tall”

Hip Extension

  • Greater extension = greater force production
  • Reduces braking phase

Arm & Shoulders

  • 90 degrees or less
  • Look 5m in front of you
  • Neutral head position
  • Rearward pull of elbow
  • Swing within middle sector of body

Foot Contact

  • Minimal braking/overstriding
  • Under pelvis
  • Consider which foot strike suits your body eg. heel strike, whole foot, lateral mid foot fore foot
  • Check for supination or over pronation

Power Losses

  • Direction deviations
  • Core weakness
  • Force application & timing
  • Lack of coordination
  • Pelvic/spine misalignment
  • Lack of flexibility or strength in soles, quadriceps & gluteals

If you are interested in improving your running technique. Contact Coach Kate to organise a one on one running technique analysis or come along to one of our squad running sessions. Video analysis and full report will be provided upon request.