Running Form Quiz: How Well Do You Know Your Running Techniques?

Whether you just started running or are a skilled runner, a proper running form can be more beneficial than you think. Did you realize that tilting your head at a certain angle or how far apart your arms are from your body may be the difference between an efficient run and an inefficient one? Getting the precise form can make a huge difference and help avoid injuries at the same time. Test your knowledge and see if you are running properly!

Image Source: Dailyburn

1. When you aim for bigger steps, it will make you an efficient and faster runner.

 Incorrect! If you are purposely stretching your legs forward as you run, it will use up extra energy and cause more impact on the feet that may possibly lead to an injury. 

 Correct! Good job, this is one of the common running myths most people get confused about. 

2. When running, it is best to keep your arm at a 90 degree angle.

 Correct! At a 90 degree angle, the arms rest more comfortably. 

 Incorrect! If you hold your arms at a different angle that is too low or too high, it will be more difficult to run. Having your arms too low can lead to bouncing and forward lean, while placing your arms too high can lead to fatigue and more shoulder tension.

3. A good run will average around 170 cadence (number of steps taken per minute with both feet).

 Correct! You know the magic number of cadence!  

 Incorrect! An average of 170 cadence for an easy run means that you take more strides, create less pressure on your feet, and reduce injuries.

4. The most effective breathing technique is to breath from your nose during a run.

 Incorrect! Running demands more oxygen for your body, and breathing through your nose can be less effective. The proper technique would be belly breathing where the stomach expands, instead of the chest. 

 Correct! Although breathing from the nose and mouth is more of a personal preference, belly breathing will be the ideal way for running. 

5. Make tight fists while you run to increase speed.

 Incorrect! Instead, loosen your hands so that it’s like you're holding an egg. 

 Correct! Having hands that are too loose won't help either, running with the correct arm and hand position add to the power and speed of your run.

6. You should look down to your feet when you run.

 Incorrect! Always look forward while running so that you maintain a good, straight posture, which will determine the efficiency of a run.

 Correct! Look ahead and let your gaze guide you! 

7. With each step, your feet should hit the ground lightly.

 Correct! Good running is always quiet. 

 Incorrect! If you’re making loud noises every time you run, it's time to lighten your step and make your runs more quiet. 

8. Staying relaxed during a jog does not put you in any harm or increase any benefits of running.

Incorrect! Don’t rush your run, stay relaxed and slowly add speed as you proceed. 

Correct! Feeling comfortable during your run helps to avoid extra pressure on your joints, and helps with the overall enjoyment of your runs, too!

9. Downhill running requires more concentration than uphill running to prevent injuries.

 Correct! Focusing on controlling your speed and maintaining proper form is the way to go for an injury-free downhill workout. 

 Incorrect! As you are moving in a downward direction, quadriceps take in both the gravity and your body weight. 

10. Running uphill is great training to become a more efficient runner on a flat ground.

 Incorrect! Running uphill will actually increase efficiency for flat surfaces. 


How did you do?

7-10- You’re a running expert! Keep up the good work and continue using those techniques for your health and well-being.

1-6- Don’t worry, I hope you learned a thing or two from this quiz and apply your new knowledge to your next run!

Tweet your score @ubcrec and let us know!