Stop Forcing Your Running Technique – Run Natural Instead
This topic comes up so often I figured it was time to gather my thoughts and write a concise blog about it.
The main reason? I see so many triathletes and runners—especially from the younger generation—trying to force a running technique that just isn’t natural for them.
Yes, there are fundamentals to good running form, but there’s no single technique that works for everyone. Social media likely plays a role—we see countless clips of the world’s best runners and feel tempted to mimic their form. One of the most common mistakes I see is athletes forcing themselves up onto their toes.
This is rarely the right place to start.
Most people aren’t natural toe runners. When you try to land on your toes without the proper mechanics or physiology, your foot often reaches out in front—almost like you’re tippy-toeing. That means you’re braking with each stride right on the forefoot, which sends stress up through your shins, quads, and hips. I’ve seen this lead to injuries time and time again.
Here’s a quick self-check:
- Does toe running feel natural? Try a short run and pay attention.
- Have someone film your stride.
- Listen to your foot strike—if you hear a “skid” or scraping sound, you’re likely braking and fighting your natural mechanics.
So what should you do instead?
Once you’re warmed up, hold a good posture through your upper body and run naturally. Relax and let your body move how it wants to. That alone can be a game-changer.
If you want to improve your technique, don’t force it—train it. Use running drills and mobility exercises like shuffles and cross-steps. Just 10–15 minutes once or twice a week, followed by a few accelerations, can lead to noticeable improvements.
These drills often include skipping or hopping, which activate your foot and ankle, helping add snap to your stride. One classic is the Skipping A’s, which add a light knee lift and bounce—great for developing knee drive and foot control. Following up with accelerations helps you apply the movement patterns at higher speed and doing accelerations on a slight incline sometimes gives an added bonus of needing a little more knee drive. You might even find yourself naturally getting up on your forefoot—without forcing it.
You can do these:
- Mid-run (yes, it’ll mess with your Strava pace!)
- Before an interval session
- On a grass field, barefoot (for extra foot activation—just lace up before accelerations)
Regular drills help improve running mechanics and reduce injury risk. Strengthening the Achilles, calves, and the small muscles in your feet builds better stability and balance—especially important for endurance athletes.
Final thoughts:
Give it a try. You’ll find plenty of good drill demos on YouTube—just search “running drills” or “Skipping A’s.” While often used by track athletes, these are some of the simplest and most effective ways to boost your running, enhance technique, and prevent injuries.
Run natural. Run relaxed. Add drills and accelerations.
Feel the improvement—little by little, stride by stride.
