Want a Natural Running Form?
Learn How to Run as
Nature Intended!

What is a natural running form? Natural running is running the way nature intended us to run--easily, efficiently and injury free.

Humans have been running naturally since the prehistoric days. If running is such a natural movement, why are so many runners injured each year?


Natural Running Form

Historically and prior to the 1970's, we ran barefoot or with minimal foot protection. We ran with a forefoot or mid-foot strike landing below our center of mass and with a high cadence or quick turnover. This is how our body moves when unshod.

In his 2010 research study, Dr. Daniel E. Lieberman proved that we run more efficiently and with less impact in bare feet. Unfortunately, the modern running shoe has altered the way many runners move, which is in many cases, an inefficient and injury prone posture.


Heel striking, which requires the foot to land in front of the body, increases impact force on your heels, knees, hips and lower back. It can also cause excessive rotation of your ankles, lower leg, upper leg, hips and spine. A heel strike stops the forward motion on impact making it necessary to use excessive muscular force to move forward.

The effort required to push off hard puts your calf muscles, hamstrings, lower leg, ankles, plantar fascia and Achilles tendon at risk of fatigue, strain or injury. (Natural Running, Danny Abshire, 2010).

Aspects of Natural Running Form

A natural running form that is smooth and efficient includes the following aspects:

  • An upright posture
  • A slight forward lean from the ankles to facilitate forward propulsion
  • A compact arm swing in which the arms are held at 90 degrees or slightly less
  • A low-impact, forefoot or mid-foot landing
  • Soft and springs steps
  • A high cadence or quick turnover rate (180 steps per minute)
  • The foot lands below center of mass with leg under hip -- do not over stride!
  • Knees are slightly bent
  • Heels move towards butt on follow through

Natural running is an enjoyable and euphoric activity. It allows us to run for long periods easily and without pain, making the best use of our running economy. Developing a natural springy gait and using elastic recoil will improve our running economy. We can use our legs and feet to recycle energy rather than using all our body's energy to move us forward.

We can accomplish this by fully utilizing the Achilles tendon, the plantar fascia and ligaments in our feet and ankles. Together they work like a powerful spring and greatly reduce the amount of energy required to run.

In the following natural running video, Dr. Mark Cucuzzella, Director of the Natural Running Center, demonstrates elastic recoil and efficient running economy:

As mentioned in the above video, form drills are an effective way to improve your natural running form. Do them several times a week. 

Try the drills in the above video and the drills in the following video (also by Dr. Mark Cucuzzella):

For more drills, check out the video on how to change your running foot strike.

Barefoot Running or running in minimalist shoes can improve your running form. Without heavy cushioned shoes, you will be able to receive sensory feedback through your feet, helping you to find your natural running form.

Minimalist shoes or barefoot running shoes are flat with very little cushioning support. They are made from light-weight materials, have a flexible sole and should not restrict your foot. A minimalist shoe is essential for natural running.

You might also like these

More related pages:

Barefoot Running Form

 Improve Your Running Form

Running With the Whole Body

Back to top of Natural Running Form



FTC Disclosure: As an Amazon Associate, I earn from qualifying  purchases.
Learn more.

NEW FEATURE - DISQUS COMMENTS!

Be the first to comment.
Login using Facebook, Twitter, Google or Disqus.

Loading Comments
#disqus_thread { min-height: 200px; }

Recent Articles

  1. Running with the Hash House Harriers

    Jun 05, 23 08:13 AM

    Hash House Harriers

    If you have never trying running with the Hash House Harriers, you could really be missing out on a great adventure!

    Read More

  2. Second toes black nail

    May 09, 23 10:58 AM

    I would appreciate any idea or tip(s) so as to overcome second toe black nails on my right and left foot under certain circumstances. Given the following:

    Read More

  3. A Common Barefoot Running Injury

    May 01, 23 02:20 PM

    Common Barefoot Running Injury

    This common barefoot running injury can be avoided when you know the cause and how to prevent it. And I know this from experience!

    Read More

  4. How to Overcome Race Performance Anxiety

    Apr 14, 23 01:27 PM

    Race Performance Anxiety

    How does race performance anxiety affect you? Are you feeling excited and looking forward to the race you’ve been training for, or do you just wish it was over?

    Read More

  5. Where to run in Hurghada, Egypt!

    Apr 04, 23 06:14 AM

    Running in Hurghada

    Running in a new area is both exciting and a little scary. What will I see during this run? What will I discover? Hurghada kindly provided a few surprises and a hidden 'trail'!

    Read More

  6. The Best Way to Carry Your Phone While Running!

    Mar 21, 23 11:51 AM

    Phone Holder for Running

    Do you wish there was a simpler, more discreet way to carry even your large phone while running? Are you frustrated with phone carriers for runners that are bulky and uncomfortable?

    Read More

  7. The Link Between Nutrition and Exercise Performance: Healthy Habits for Runners

    Mar 08, 23 08:07 AM

    Nutrition and Exercise

    A nutritionally balanced body is essential to a runner’s health and performance. Enhance your overall performance with these healthy habits to support the physical pressures experienced during runnin…

    Read More

  8. Develop Mental Strength for Running with Shambhala meditation!

    Mar 07, 23 04:43 AM

    Shambhala Meditation

    Shambhala meditation is a simple meditation practice that can easily be used as a method of mental strength training during running. Learn how to tame your wild horse!

    Read More

  9. How to Enjoy Running More!

    Feb 24, 23 11:22 AM

    Enjoy Running More

    Experts say the best way to increase the enjoyment of any experience is to change how we think while we are doing it. The easiest way to change our thoughts while running is by using positive affirma…

    Read More

  10. What is the Real Cause of Running Injuries?

    Feb 18, 23 08:53 AM

    Real Cause of Injuries

    Another running injury? What is the cause this time--weak hip flexors, too much training, incorrect shoes, not enough stretching? Maybe we are looking in the completely wrong direction for the answer…

    Read More