Good Form Running

Run more efficiently, and with less pain.

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What is Good Form Running?

Good Form Running (GFR) is a simple to understand technique for running healthier, easier and faster. GFR is a product of years of teaching clinics, studying running philosophies, and personal meetings with some of the greatest running minds. Instead of a complex biomechanical analysis, GFR focuses on three simple, essential steps focused on running light and running easy. With simplicity as a primary focus, GFR has positively impacted thousands of runners since 2006.

In this class we will teach you the three simple and highly effective points that may help you become a more efficient, healthier runner. By practicing these three points you will be able to run easier and lighter with less stress and injury. This introductory class includes demonstration and practice of Good Form drills and running technique. You will have the opportunity to have your gait analyzed on camera with review and discussion before and after learning the three points of Good Form Running.


Good Form Running in 3 Steps

Start running more efficiently, faster, and healthier.

1. Posture

1. Posutre
  • Knees relaxed.
  • Head level, eyes looking forward.
  • Posture Reset: Clasp hands, stretch and reach to the sky, elongating spine.
  • Drop arms to sides at a 90 degree angle. Keep arms and shoulders relaxed.
  • Use compact arm swings, avoid crossing the center body line or reaching out.

2. Landing

2. Landing
  • Land midfoot first, not on heel.
  • Entire foot lands softly, under hip line, and not out front (overstriding).
  • Run light, avoid pounding.
  • Landing under hips promotes a balanced running position minimizing friction (braking).
  • Increasing cadence (taking shorter, quicker strides) reduces the chance of over-striding.

3. Lean

3. Lean-2
  • Lean from the ankles without bending at the waist.
  • Keep weight slightly forward and flex at the ankles.
  • Use gravity to help generate forward momentum.
  • Helps to transition landing under your center of mass (reduces overstriding).
  • Reset posture, then lean tall into a jog.

Good Form in Action


Watch the Pros

Watch world-class athletes competing and you'll see examples of good form - and form that can be improved.


Identifying Common Form Running

Learn how to identify many of the common traits of Common Form Running, which can lead to injury.


Common Form vs. Good Form Running

Many of us run inefficiently and, worse, in ways that could lead to injury. Watch examples of common form & good form running to see the difference.

Good Form is Transforming Lives

Good running form is the single most important thing I've learned in 30 years at Playmakers. I question why it took us so long to learn it.

Curt Munson

After ten years of not running because of injuries, I've been able to run since incorporating GFR, feeling great and avoiding injuries.

John Benedict

My whole life I've experienced pain while running. GFR got me off running on my heels and onto my midfoot. This not only improved my efficiency and speed, but it's also made me a healthier runner for life.

Dr. Jeffrey R. Kovan, DO

Good Form Running has been very helpful for me. I started out not being able to run very far at all and now am able to run a total of 6 miles!

Kristen Fell

Coming from a cycling paradigm, the last thing I wanted to do was run. It wasn't enjoyable and it was a horrible shock to my quads. Since learning good form, running has become easier and more fluid for my body.

Mike Homan

Starting the program, I could run (slowly jog) about ½ a mile, then had to walk. Now I’m running 5 miles without stopping. The instruction has also kept me injury free, something that hasn’t happened for me in several years.

Scott Etzel

Clinic Feedback

Has Good Form Helped You? We'd Love Your Feedback

At Playmakers, we're constantly looking to improve. If you've recently participated in a clinic, we'd love to hear how it went.

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