{"id":1238,"date":"2019-04-25T15:15:53","date_gmt":"2019-04-25T15:15:53","guid":{"rendered":"http:\/\/carolineg1.sg-host.com\/index.php\/2019\/04\/25\/2019-4-24-how-to-run-properly\/"},"modified":"2023-10-12T20:34:20","modified_gmt":"2023-10-12T19:34:20","slug":"how-to-run-properly","status":"publish","type":"post","link":"https:\/\/www.runwithcaroline.com\/how-to-run-properly\/","title":{"rendered":"How to run properly: Proper running form tips for beginners"},"content":{"rendered":"<style>img#mv-trellis-img-1::before{padding-top:149.92679355783%; }img#mv-trellis-img-1{display:block;}img#mv-trellis-img-2::before{padding-top:149.92679355783%; }img#mv-trellis-img-2{display:block;}img#mv-trellis-img-3::before{padding-top:149.92679355783%; }img#mv-trellis-img-3{display:block;}img#mv-trellis-img-4::before{padding-top:149.92679355783%; }img#mv-trellis-img-4{display:block;}img#mv-trellis-img-5::before{padding-top:149.92679355783%; }img#mv-trellis-img-5{display:block;}<\/style>\n<p>If you want to want to learn how to run properly, the key is to give more thought to your running form and technique.<\/p>\n\n\n\n<p>Many beginner runners don&rsquo;t think about their form and technique when they first start running.<\/p>\n\n\n\n<p>Whilst this is completely fine to begin with, over time as you increase your mileage, incorrect running form can cause muscle imbalances and put you at higher risk of injury.<\/p>\n\n\n\n<p>Proper running form can take time to master and practice.<\/p>\n\n\n\n<p>But it pays off in the long term to learn how to run properly and run with consistent good form.<\/p>\n\n\n\n<p>So what actually constitutes proper running form and technique?<\/p>\n\n\n\n<p>In this guide we&rsquo;ll look at:<\/p>\n\n\n\n<ul>\n<li>What is proper running form?<\/li>\n\n\n\n<li>What are the benefits of proper running form?<\/li>\n\n\n\n<li>What are the key components of proper running form?<\/li>\n\n\n\n<li>How to run properly when jogging<\/li>\n\n\n\n<li>How to run properly when sprinting<\/li>\n\n\n\n<li>How to run properly on a treadmill<\/li>\n\n\n\n<li>Can I change my running form and technique?<\/li>\n\n\n\n<li>Tips to improve your running form and technique<\/li>\n<\/ul>\n\n\n\n<p>Ready?<\/p>\n\n\n\n<p>Let&rsquo;s go!<\/p>\n\n\n\n<figure class=\"wp-block-image\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-683x1024.png\" alt=\"how to run properly\" class=\"wp-image-7798\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"eager\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"data:image\/svg+xml,%3Csvg%20xmlns='http:\/\/www.w3.org\/2000\/svg'%20viewBox='0%200%20683%201024'%3E%3Crect%20width='683'%20height='1024'%20style='fill:%23e3e3e3'\/%3E%3C\/svg%3E\" alt=\"how to run properly\" class=\"wp-image-7798 eager-load\" title=\"\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1.png\" id=\"mv-trellis-img-1\" data-src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-683x1024.png.webp\" data-srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1.png.webp 1000w\" data-svg=\"1\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">What is proper running form?<\/h2>\n\n\n\n<p>In order to know how to run properly, you must first learn what proper running form actually is.<\/p>\n\n\n\n<p>Proper running form and technique is all about running in the most efficient and economical way possible, placing as little stress as possible on your muscles and joints.<\/p>\n\n\n\n<p>Many components work together to create optimal running form and technique, including your posture, arm swing, footstrike and cadence.<\/p>\n\n\n\n<p>According to a <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5473370\/\" target=\"_blank\" rel=\"noopener\">2017 study<\/a>, running technique is a key component of running economy and performance.<\/p>\n\n\n\n<p>In this guide, I&rsquo;ll explain the 5 key components of running form.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/head-to-toe-running-form-and-technique\/\">What is proper running form: 5 key principles of proper running form<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">What are the benefits of proper running form?<\/h2>\n\n\n\n<p>Proper running form and technique is important because it encourages better movement patterns and muscle recruitment when running.<\/p>\n\n\n\n<p>This in turn will help you run more efficiently and reduce the risk of fatigue and overuse injuries like <a href=\"https:\/\/www.runwithcaroline.com\/it-band-syndrome-treatment\/\">IT band syndrome<\/a> and <a href=\"https:\/\/www.runwithcaroline.com\/6-strength-exercises-to-help-prevent-runners-knee\/\">runner&rsquo;s knee<\/a>.<\/p>\n\n\n\n<p>Running form and technique is particularly important for runners who run long distance or who run more frequently, think between 10 to 30 miles per week.<\/p>\n\n\n\n<p>Here are the benefits of proper running form:<\/p>\n\n\n\n<ul>\n<li>Improves athletic performance<\/li>\n\n\n\n<li>Helps you run more efficiently<\/li>\n\n\n\n<li>Helps you run faster<\/li>\n\n\n\n<li>Reduces the risk of fatigue<\/li>\n\n\n\n<li>Reduces the risk of common running injuries like IT band syndrome and runner&rsquo;s knee<\/li>\n\n\n\n<li>Helps you stay healthy as a runner<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/improve-running-form\/\">4 simple tips to improve running form<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-2-683x1024.png\" alt=\"how to run properly\" class=\"wp-image-7799\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-2-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-2-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-2-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-2-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-2-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-2-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-2-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-2-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-2-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-2-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-2-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-2.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-2-683x1024.png.webp\" alt=\"how to run properly\" class=\"wp-image-7799 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-2-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-2-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-2-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-2-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-2-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-2-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-2-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-2-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-2-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-2-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-2-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-2.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-2.png\" id=\"mv-trellis-img-2\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">What are the key components of proper running form?<\/h2>\n\n\n\n<p>There are six key components of proper running form:<\/p>\n\n\n\n<ul>\n<li>Posture<\/li>\n\n\n\n<li>Arm swing<\/li>\n\n\n\n<li>Footstrike<\/li>\n\n\n\n<li>Cadence<\/li>\n\n\n\n<li>Core strength<\/li>\n\n\n\n<li>Breathing<\/li>\n<\/ul>\n\n\n\n<p>Let&rsquo;s take a look at each of these areas in more detail.<\/p>\n\n\n\n<p><strong>#1 Posture<\/strong><\/p>\n\n\n\n<p>Good posture involves you training your body to walk and run in a certain way.<\/p>\n\n\n\n<p>Positions where the least strain is placed on joints, supporting muscles and ligaments during movement are best.<\/p>\n\n\n\n<p>Good posture when running is key to ensure you don&rsquo;t create imbalances in your muscles, which often lead to injuries.<\/p>\n\n\n\n<p>For many of us, sitting behind a desk all day creates bad posture habits.<\/p>\n\n\n\n<p>The tendency is to hunch over, lower your shoulders and head which doesn&rsquo;t translate to good running form.<\/p>\n\n\n\n<p>Here&rsquo;s how to maximise your running form:<\/p>\n\n\n\n<ul>\n<li>Maintain a good posture and engage your core. Lean slightly forward, and hinged at the hips.<\/li>\n\n\n\n<li>Keep your gaze upright and avoid tilting your head down.<\/li>\n\n\n\n<li>Keep your chest lifted and draw your shoulders back and down (don&rsquo;t hunch).<\/li>\n\n\n\n<li>Keep your arms relaxed and avoid crossing your arms in front of your body.<\/li>\n\n\n\n<li>Keep your knees soft and bent. Focus on lifting your knees forward, not upwards.<\/li>\n\n\n\n<li>Focus on landing on the middle of your foot.<\/li>\n\n\n\n<li>Aim to land your foot directly under your hips as you propel your body forward.<\/li>\n<\/ul>\n\n\n\n<p>When I work with beginner runners, I ask them to imagine they have a helium balloon attached to their head with a piece of string.<\/p>\n\n\n\n<p>They lift their chin and move their shoulders back. It&rsquo;s amazing what these small changes can do to someone&rsquo;s running form.<\/p>\n\n\n\n<p>You&rsquo;ll find that once you start to raise your hips, the other parts of your body, including your chest and shoulders, will also straighten up.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/improve-running-form\/\">4 simple ways to improve your running form<\/a><\/p>\n\n\n\n<p><strong>#2 Arm swing<\/strong><\/p>\n\n\n\n<p>Although running predominantly uses your legs to power you through the run, your arms also play an important role.<\/p>\n\n\n\n<p>How you hold and swing your arms makes a big difference to your stride and performance.<\/p>\n\n\n\n<p>Good arm swing can help you run faster, more efficiently and even lower your risk of injury as well as help stabilise your body.<\/p>\n\n\n\n<p>There is an easy way to see just how important your arm swing is and how it can affect your overall rhythm.<\/p>\n\n\n\n<p>Run with your arms relaxed down by your sides. <\/p>\n\n\n\n<p>You&rsquo;ll notice that this creates additional work for your back, hips and legs and also makes running feel really uncomfortable!<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/proper-arm-swing-for-runners\/\">Arm swing<\/a> helps propel you forward (especially during faster runs) and lift your body off the ground with each stride.<\/p>\n\n\n\n<p>The key is to keep your arms relaxed, by your sides and try and not let them cross your body.<\/p>\n\n\n\n<p>If you let your arms cross your body too much, it will cause rotation in your spine and thorax and will create inefficient running form.<\/p>\n\n\n\n<p>It may feel strange at first, but slowly but surely it will soon become second nature.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/proper-arm-swing-for-runners\/\">Proper arm swing and 5 ways to improve it<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-3-683x1024.png\" alt=\"how to run properly\" class=\"wp-image-7800\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-3-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-3-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-3-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-3-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-3-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-3-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-3-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-3-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-3-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-3-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-3-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-3.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-3-683x1024.png.webp\" alt=\"how to run properly\" class=\"wp-image-7800 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-3-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-3-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-3-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-3-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-3-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-3-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-3-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-3-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-3-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-3-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-3-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-3.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-3.png\" id=\"mv-trellis-img-3\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<p><strong>#3 Footstrike<\/strong><\/p>\n\n\n\n<p>The way your foot hits the ground (also called &lsquo;footstrike&rsquo;) is important when it comes to good running form.<\/p>\n\n\n\n<p>Your <a href=\"https:\/\/www.runwithcaroline.com\/proper-running-footstrike-how-to-improve-it\/\">footstrike<\/a> falls into one of three categories:<\/p>\n\n\n\n<ul>\n<li>Heel footstrike<\/li>\n\n\n\n<li>Forefoot footstrike<\/li>\n\n\n\n<li>Mid-foot footstrike<\/li>\n<\/ul>\n\n\n\n<p>There isn&rsquo;t a clear favourite in the running community, mainly because all three footstrike types can be used in different ways and on different terrains.<\/p>\n\n\n\n<p>Many runners will also use all three footstrikes in one form or another throughout their running life.<\/p>\n\n\n\n<p>This is partly due to the reasons stated above, and the fact that we all have different biomechanics (your body&rsquo;s natural mechanisms).<\/p>\n\n\n\n<p>Heel footstrike is probably the most common amongst runners. This is when your heel hits the ground first.<\/p>\n\n\n\n<p>The mid-foot footstrike, when the middle part of your foot hits the ground first, is most the most preferred as it distributes your weight more evenly throughout the foot and ankle.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/proper-running-footstrike-how-to-improve-it\/\">Proper running footstrike and ways to improve it<\/a><\/p>\n\n\n\n<p><strong>#4 Cadence<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/improve-running-cadence\/\">Running cadence<\/a> is probably one of the simplest things to master when it comes to proper running form.<\/p>\n\n\n\n<p>Put simply, cadence &ndash; also known as stride rate &ndash; is the number of steps a runner takes per minute (SPM).<\/p>\n\n\n\n<p>It plays an important role when it comes to proper running form, and has even been shown to reduce the risk of injury in runners.<\/p>\n\n\n\n<p>If you have a low cadence, you will also likely have a long stride.<\/p>\n\n\n\n<p>Over striding is when your foot lands in front of your body when running, and is often defined as any touchdown on the heel.<\/p>\n\n\n\n<p>Runners who over stride tend to hit the ground with their heel first (also known as &lsquo;heel strike&rsquo;) and with more force, therefore putting extra pressure on their heels, knees, muscles and joints.<\/p>\n\n\n\n<p>Over time this can lead to strain and injury.<\/p>\n\n\n\n<p>The correct cadence varies amongst runners and depends on factors like height and weight of the runner.<\/p>\n\n\n\n<p>Studies have shown, however, that a cadence of 170 SPM or higher is ideal for performance and injury prevention.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/improve-running-cadence\/\">4 simple ways to improve running cadence<\/a><\/p>\n\n\n\n<p><strong>#5 Core strength<\/strong><\/p>\n\n\n\n<p>Your core is extremely important when running.<\/p>\n\n\n\n<p>A good core means you are able to hold a strong and stable position for longer, thus allowing you hold proper form and posture.<\/p>\n\n\n\n<p>Your back and stomach muscles are key components for good core strength.<\/p>\n\n\n\n<p>Unfortunately, running alone won&rsquo;t improve your core strength, you need to dabble in <a href=\"https:\/\/www.runwithcaroline.com\/core-exercises-for-runners\/\">core strength exercises<\/a> as well as running to really see results.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/core-exercises-for-runners\/\" data-type=\"post\" data-id=\"1280\">9 best core exercises for runners (and how to do them properly)<\/a><\/p>\n\n\n\n<p><strong>#6 Breathing<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/how-to-breathe-when-running-breathing\/\">Breathing when running<\/a> can be difficult when you think too much about it.<\/p>\n\n\n\n<p>However, it is a lot easier to breathe deeply when you have good running form and posture.<\/p>\n\n\n\n<p>You may have already heard of &lsquo;belly breathing&rsquo;. This is a breathing technique that involves taking deep breaths and using the diaphragm a lot more to draw more air into your lungs.<\/p>\n\n\n\n<p>Many runners take short breaths and therefore under use their diaphragm.<\/p>\n\n\n\n<p>When you take short breaths, you rely too much on your chest muscles and therefore take in less oxygen.<\/p>\n\n\n\n<p>You also under use your intercostal muscles (the muscles in between your ribs) so they become smaller and quick to fatigue.<\/p>\n\n\n\n<p>It&rsquo;s important to strengthen these so they can fully support the breathing process.<\/p>\n\n\n\n<p>To train yourself to breathe from your belly, practice belly breathing lying down, sitting down and standing up.<\/p>\n\n\n\n<ol>\n<li>Lie down on your back and keep your upper chest and shoulders still.<\/li>\n\n\n\n<li>Focus on raising your belly as you inhale, lower your belly as you exhale.<\/li>\n\n\n\n<li>Inhale and exhale through BOTH your nose and mouth.<\/li>\n<\/ol>\n\n\n\n<p>General health advice out there is that you should breathe from your diaphragm at all times, whether you&rsquo;re running, walking or sleeping.<\/p>\n\n\n\n<p>If you <a href=\"https:\/\/www.runwithcaroline.com\/benefits-of-yoga-for-runners\/\">practice yoga<\/a>, you&rsquo;re probably used to breathing deeply anyway.<\/p>\n\n\n\n<p>Breathing deeply is a great way to relieve stress and anxiety symptoms, so what better way to start!<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-breathe-when-running-breathing\/\">How to breathe when running<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-4-683x1024.png\" alt=\"how to run properly\" class=\"wp-image-7801\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-4-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-4-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-4-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-4-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-4-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-4-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-4-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-4-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-4-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-4-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-4-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-4.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-4-683x1024.png.webp\" alt=\"how to run properly\" class=\"wp-image-7801 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-4-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-4-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-4-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-4-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-4-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-4-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-4-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-4-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-4-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-4-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-4-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-4.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-4.png\" id=\"mv-trellis-img-4\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">How to run properly when jogging<\/h2>\n\n\n\n<p>Your running form when jogging won&rsquo;t be the same as when you&rsquo;re sprinting.<\/p>\n\n\n\n<p>Whilst a lot of the same running form principles apply,&nbsp;you won&rsquo;t be required to pump your arms or lift your knees as you&rsquo;ll be running at a slower pace.<\/p>\n\n\n\n<p>Here are some tips on how to run properly when jogging:<\/p>\n\n\n\n<ul>\n<li>Maintain a good posture<\/li>\n\n\n\n<li>Engage your core and keep your gaze upright<\/li>\n\n\n\n<li>Use a relaxed arm swing and avoid crossing your arms in front of your body<\/li>\n\n\n\n<li>Use a mid-foot strike where possible<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-run-faster-for-longer\/\" data-type=\"post\" data-id=\"2537\">How to run faster and longer: 4 training secrets<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to run properly when sprinting<\/h2>\n\n\n\n<p>As discussed earlier, sprinting involves running at a faster pace, which means you need to make slight tweaks to your running form so you can run in the most efficient way possible.<\/p>\n\n\n\n<p>Sprinting is an explosive movement, so you need to adopt a powerful stride during the run.<\/p>\n\n\n\n<p>Here are some tips on how to run properly when sprinting:<\/p>\n\n\n\n<ul>\n<li>Lean slightly forward, engage your core<\/li>\n\n\n\n<li>Use short, fast strides<\/li>\n\n\n\n<li>Aim to land your foot softly and quietly with minimal impact force<\/li>\n\n\n\n<li>Use a forefoot strike to propel your body forward<\/li>\n\n\n\n<li>Bend your elbows at a 90 degree angle and pump them back and forth to propel your forward<\/li>\n\n\n\n<li>Avoid rotating your torso as you run<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/interval-training-benefits-for-runners\/\" data-type=\"post\" data-id=\"4249\">What is sprint interval training? Benefits + 3 sample workouts<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">How to run properly on a treadmill<\/h2>\n\n\n\n<p>Running on a treadmill is a good option for many runners who are looking to add some variety into their training plan.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/running-on-a-treadmill\/\">Treadmill running<\/a> however has its own set of benefits and challenges.<\/p>\n\n\n\n<p>One of the key benefits of running on a treadmill is that it forces you to use shorter strides since over striding will cause you to kick the front of the treadmill.<\/p>\n\n\n\n<p>Here&rsquo;s how to run properly on a treadmill:<\/p>\n\n\n\n<ul>\n<li>Lean slightly forward, engage your core<\/li>\n\n\n\n<li>Draw your shoulders back and maintain an erect spine<\/li>\n\n\n\n<li>Avoid looking down at the monitor, keep your gaze upright<\/li>\n\n\n\n<li>Use short strides<\/li>\n\n\n\n<li>Avoid hanging on the rails when you run<\/li>\n<\/ul>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/running-on-a-treadmill-guide\/\" data-type=\"post\" data-id=\"8064\">The ultimate guide to running on a treadmill + 5 treadmill workouts<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Can I change my running form and technique?<\/h2>\n\n\n\n<p>There are very few scenarios in which you should actively <em>change<\/em> your running form and technique.<\/p>\n\n\n\n<p>After all, everyone runs differently and each runner has their own bio-mechanics and body structure which determines how they run.<\/p>\n\n\n\n<p>Factors such as age, gender, weight and injury and medical history will all be determining factors in terms of how you run.<\/p>\n\n\n\n<p>That said, there&rsquo;s no harm in learning about how to run properly.<\/p>\n\n\n\n<p>By practicing various running form drills and techniques, this will help you to implement small changes to improve your running form over time.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/head-to-toe-running-form-and-technique\/\">The essential guide to head to toe running form and technique<\/a><\/p>\n\n\n\n<figure class=\"wp-block-image\"><noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-683x1024.png\" alt=\"how to run properly\" class=\"wp-image-7798\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-683x1024.png 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-200x300.png 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-768x1152.png 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-735x1103.png 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-223x335.png 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-231x347.png 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-347x520.png 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-427x640.png 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-512x768.png 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-640x960.png 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-720x1080.png 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1.png 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\"><\/noscript><img loading=\"lazy\" decoding=\"async\" width=\"683\" height=\"1024\" src=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-683x1024.png.webp\" alt=\"how to run properly\" class=\"wp-image-7798 lazyload\" title=\"\" srcset=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-683x1024.png.webp 683w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-200x300.png.webp 200w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-768x1152.png.webp 768w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-735x1103.png.webp 735w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-223x335.png.webp 223w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-231x347.png.webp 231w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-347x520.png.webp 347w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-427x640.png.webp 427w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-512x768.png.webp 512w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-640x960.png.webp 640w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1-720x1080.png.webp 720w, https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1.png.webp 1000w\" sizes=\"(max-width: 760px) calc(100vw - 48px), 720px\" data-pin-media=\"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/how-to-run-properly-1.png\" id=\"mv-trellis-img-5\" data-trellis-processed=\"1\"><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">How to improve your running form and technique<\/h2>\n\n\n\n<p>Now to know how to run properly and the key components of proper running form, here are the best ways to improve your form and technique:<\/p>\n\n\n\n<p><strong>#1 Practice running form drills<\/strong><\/p>\n\n\n\n<p><a href=\"https:\/\/www.runwithcaroline.com\/running-drills-to-improve-form-and-performance\/\">Running form drills<\/a> are essentially dynamic exercises that help you develop proper running form and technique.<\/p>\n\n\n\n<p>They also help to:<\/p>\n\n\n\n<ul>\n<li>Develop the technical skills and proper movement patterns needed for running.<\/li>\n\n\n\n<li>Strengthen the muscles and joints needed for strong, fast and less injury-prone running.<\/li>\n<\/ul>\n\n\n\n<p>Drills can be done as part of a <a href=\"https:\/\/www.runwithcaroline.com\/how-to-warm-up-before-a-run\/\">warm-up before a run<\/a>, race or before a speed training session.<\/p>\n\n\n\n<p>You can also do them as part of a standalone session if you really want to hone in on a particular technique or skill.<\/p>\n\n\n\n<p>Aim to do running drills at least twice a week in order to reap the benefits.<\/p>\n\n\n\n<p>As with most things running-related, the more consistent you are, the better the results will be.<\/p>\n\n\n\n<p>When considering which running form drills to do, make sure they align with your specific goals and needs.<\/p>\n\n\n\n<p>For example:<\/p>\n\n\n\n<ul>\n<li>If you struggle to lift your knees during a speed training session, focus on running form drills like high knees and carioca that get you into the habit of lifting your knees.<\/li>\n\n\n\n<li>If you suffer with lazy glutes, running form drills that target and activate the glutes like A-skips and straight-leg bounds will be beneficial for you to complete before a run.<\/li>\n<\/ul>\n\n\n\n<p>Although you can choose to complete a variety of running form drills, they are much more effective when used to address certain movements or skills that you&rsquo;d like to improve or work on.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/how-to-warm-up-before-a-run\/\">How to warm up before a run: 4 actionable tips<\/a><\/p>\n\n\n\n<p><strong>#2 Strength train<\/strong><\/p>\n\n\n\n<p>Strength training has many benefits for runners.<\/p>\n\n\n\n<p>In fact, various&nbsp;<a href=\"https:\/\/www.running-physio.com\/resistance-training-and-running\/\" target=\"_blank\" rel=\"noopener\">studies<\/a> have shown that when performed consistently, strength training (also known as resistance training) can benefit your running form and economy as well as help to reduce the risk of injury.<\/p>\n\n\n\n<p>Aim to include 2 to 3 strength training sessions in your training plan each week. Each session doesn&rsquo;t need to be longer than 30 minutes.<\/p>\n\n\n\n<p>You can read more about strength exercises for runners in my <a href=\"https:\/\/www.runwithcaroline.com\/strength-training-for-runners-2\/\">strength training guide for runners<\/a>.<\/p>\n\n\n\n<p><strong>#3 Wear the right running shoes<\/strong><\/p>\n\n\n\n<p>The right pair of running shoes will do wonders for your running form.<\/p>\n\n\n\n<p>A good pair of running shoes will help to support your feet when running, cushion your feet from heavy landings, and protect against common running injuries like shin splints.<\/p>\n\n\n\n<p>When finding the right pair of running shoes for you, it&rsquo;s important to look at your gait. This is essentially how your feet behave when you run.<\/p>\n\n\n\n<p>There are four types of gait to be aware of. You can find more information in my guide on <a href=\"https:\/\/www.runwithcaroline.com\/how-to-choose-the-best-running-shoes-for-beginners\/\">how to find the right running shoes<\/a>.<\/p>\n\n\n\n<p><strong>#4 Warm up and cool down<\/strong><\/p>\n\n\n\n<p>The warm up before a run and the cool down after a run will help to prevent muscle soreness and stiffness and reduce the risk of injury.<\/p>\n\n\n\n<p>Muscle soreness and stiffness in can impact how you run.<\/p>\n\n\n\n<p>Aim to do a warm up before each run to warm up and activate your muscles. You should include <a href=\"https:\/\/www.runwithcaroline.com\/dynamic-warm-up-stretches-to-do-before-a-run\/\">dynamic stretches<\/a> as part of your warm up, as well as light jogging.<\/p>\n\n\n\n<p>Aim to complete a <a href=\"https:\/\/www.runwithcaroline.com\/the-best-cool-down-stretches-to-do-after-a-run\/\">cool down<\/a> after each run bring your heart rate down. You should include static stretches in your cool down.<\/p>\n\n\n\n<p>Related: <a href=\"https:\/\/www.runwithcaroline.com\/pre-run-stretches\/\" data-type=\"post\" data-id=\"12865\">The 9 best pre-run stretches (and how to do them properly)<\/a><\/p>\n\n\n\n<h2 class=\"wp-block-heading\">More tips on running form and posture:<\/h2>\n\n\n\n<ul>\n<li><a href=\"https:\/\/www.runwithcaroline.com\/head-to-toe-running-form-and-technique\/\">The essential head to toe guide to running form and technique<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/proper-arm-swing-for-runners\/\">Proper arm swing and 5 ways to improve it<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/improve-running-form\/\">4 simple tips to improve running form<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/improve-running-cadence\/\">4 ways to improve running cadence&nbsp;<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/www.runwithcaroline.com\/proper-running-footstrike-how-to-improve-it\/\">Proper running footstrike and ways to improve it<\/a><\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>If you want to want to learn how to run properly, the key is to give more thought to your running form and technique. Many beginner runners don&rsquo;t think about their form and technique when they first start running. Whilst this is completely fine to begin with, over time as you increase your mileage, incorrect &hellip;<\/p>\n","protected":false},"author":1,"featured_media":141,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":"","disable-in-feed":false,"article-schema-type":"","disable-critical-css":false},"categories":[53,114],"tags":[128,106,103,104],"mv":{"thumbnail_id":141,"thumbnail_uri":"https:\/\/www.runwithcaroline.com\/wp-content\/uploads\/2019\/04\/DSC_1402-300x295.jpg"},"_links":{"self":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/1238"}],"collection":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/comments?post=1238"}],"version-history":[{"count":24,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/1238\/revisions"}],"predecessor-version":[{"id":13515,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/posts\/1238\/revisions\/13515"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media\/141"}],"wp:attachment":[{"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/media?parent=1238"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/categories?post=1238"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.runwithcaroline.com\/wp-json\/wp\/v2\/tags?post=1238"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}