Focus on relaxed posture and forward lean from ankles

What to Do

Maintain a slight forward lean from the ankles (not the waist), look 10-20 feet ahead, keep shoulders relaxed and down, arms at 90 degrees swinging forward-and-back (not across your body), and hands loosely cupped.

Why It Works

These simple cues address the most common form inefficiencies without overthinking. Leaning from the waist wastes energy and strains the lower back. Crossing arms across the midline creates rotational forces that waste energy. Clenched fists and hunched shoulders create tension that travels through your entire kinetic chain.

Tips

• Check in with your body every 10 minutes: drop your shoulders, unclench your jaw, shake out your hands
• Arms should swing from hip height to roughly mid-chest
• Avoid looking at your feet — it closes your airway and rounds your upper back
• If you notice yourself slouching late in a run, it's a sign of core fatigue