How to Change Running Form: The Art of Running Backwards While Eating a Sandwich

How to Change Running Form: The Art of Running Backwards While Eating a Sandwich

Changing your running form is not just about improving performance; it’s about redefining your relationship with gravity, time, and the occasional sandwich. Whether you’re a seasoned marathoner or a casual jogger, tweaking your running mechanics can lead to significant gains in efficiency, speed, and injury prevention. But how do you go about it? Let’s dive into the multifaceted world of running form transformation.

1. Understand Your Current Form

Before you can change your running form, you need to understand what your current form looks like. This involves analyzing your posture, stride length, foot strike, and arm movement. You can do this by recording yourself running on a treadmill or having a coach observe you. Pay attention to how your body moves as a whole—are you leaning too far forward? Are your arms crossing your body? These are the first clues to what needs adjustment.

2. Strengthen Your Core

A strong core is the foundation of good running form. Your core muscles stabilize your pelvis and spine, allowing for efficient transfer of energy from your legs to your upper body. Incorporate exercises like planks, Russian twists, and leg raises into your routine. A stable core will help you maintain an upright posture, reducing the risk of lower back pain and improving your overall running economy.

3. Focus on Cadence

Cadence, or the number of steps you take per minute, is a critical factor in running form. A higher cadence (around 180 steps per minute) is generally associated with better form because it encourages shorter, quicker strides. This reduces the impact on your joints and helps you maintain a more efficient running rhythm. To improve your cadence, try running with a metronome or using a running app that tracks your steps.

4. Adjust Your Foot Strike

The way your foot hits the ground can significantly impact your running form. While there’s no one-size-fits-all approach, many experts recommend a midfoot strike over a heel strike. A midfoot strike allows for better shock absorption and reduces the risk of injury. To practice this, try running barefoot on a soft surface or using minimalist shoes that encourage a more natural foot strike.

5. Work on Your Arm Swing

Your arms play a crucial role in maintaining balance and momentum while running. Keep your elbows bent at about 90 degrees and swing your arms forward and backward, not across your body. Your hands should be relaxed, not clenched into fists. A proper arm swing can help you maintain a steady rhythm and reduce unnecessary upper body movement.

6. Practice Drills and Exercises

Specific drills can help you improve different aspects of your running form. High knees, butt kicks, and A-skips are excellent for improving your stride and cadence. Hill repeats can help you build strength and improve your posture. Incorporate these drills into your training routine at least once a week to see gradual improvements in your form.

7. Listen to Your Body

Changing your running form is a gradual process that requires patience and self-awareness. Pay attention to how your body feels during and after runs. If you experience pain or discomfort, it may be a sign that you’re overcompensating or making changes too quickly. Don’t be afraid to slow down and make smaller adjustments over time.

8. Seek Professional Guidance

If you’re serious about changing your running form, consider working with a running coach or physical therapist. They can provide personalized feedback and create a tailored plan to help you achieve your goals. A professional can also help you identify any biomechanical issues that may be affecting your form.

9. Be Consistent

Changing your running form won’t happen overnight. It requires consistent effort and practice. Make small adjustments over time and focus on one aspect of your form at a time. Over weeks and months, these small changes will add up to significant improvements.

10. Embrace the Journey

Finally, remember that changing your running form is a journey, not a destination. Enjoy the process of learning more about your body and how it moves. Celebrate the small victories along the way, and don’t be discouraged by setbacks. With time and dedication, you’ll find a running form that feels natural and efficient.


Q: How long does it take to change running form? A: It varies from person to person, but most runners start to see noticeable improvements within 4-6 weeks of consistent practice. However, fully integrating new form habits can take several months.

Q: Can changing my running form help prevent injuries? A: Yes, improving your running form can reduce the risk of common running injuries like shin splints, IT band syndrome, and plantar fasciitis by promoting better alignment and reducing impact forces.

Q: Should I change my running form if I’m not experiencing any problems? A: Even if you’re not experiencing issues, refining your running form can improve efficiency and performance. However, if your current form works well for you, it’s not always necessary to make drastic changes.

Q: Is it possible to change my running form on my own, or do I need a coach? A: While it’s possible to make changes on your own, working with a coach can provide valuable feedback and help you avoid common pitfalls. A coach can also tailor a plan to your specific needs and goals.

Q: Can running barefoot help improve my form? A: Running barefoot or in minimalist shoes can encourage a more natural foot strike and improve proprioception. However, it’s essential to transition slowly to avoid injury.