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8 Ways to Improve Your Running Technique, According to Trainers and Coaches
Prevent injury and get the most out of your next neighborhood run or treadmill sprint.
Abby Reinhard is a writer, editor, and native Jersey Girl. Before Best Life, she was working in medical writing, covering neurological news for healthcare professionals. She also published her nonfiction history book, The Marine Society of the City of New York 1770-2020, with Fort Schuyler press in 2020.
Truly passionate about writing, she’s always up for a new research project or to deep dive into a new topic—whether it be the latest medical studies or a wellness trend she can try out herself. She began her career at a local newspaper in New Jersey, where she was able to work in her hometown writing for and about the people she knows best. She took a hiatus to complete her book before continuing her work in journalism at NeurologyLive and later at Best Life.
Running is one of the best cardio exercises you can do. Not only is great for stamina and burning calories, but it also gets you outside and often provides that lovely runner's high. But while you may enjoy going out for a jog or hitting the treadmill at the gym, it's important to consider form to maximize performance and avoid injury. Even better, when you improve your running technique, you might find your runs easier and more enjoyable.
"Proper technique when running reduces the amount of stress you place on your joints and muscles. This decreases your chance of developing common injuries associated with running, such as shin splints, stress fractures, and knee pain," Ellen Thompson, CPT, head personal trainer at Blink Fitness, says. "It also helps to make sure you are running efficiently—when you have poor form, it puts excess strain on your body, which ultimately slows you down and makes you fatigue faster."
With this in mind, you can take a few simple steps to elevate your running game. Read on for the top eight ways to improve your technique.
As a first step, William Baldwin, professional running coach, recommends setting up your phone or video camera to film your form.
By doing so, Baldwin says, "You might be able to see some things you need to correct that you can try to do on your own. Or if you decide to work with a professional, you'll have somewhere to start and some footage to show them"
Baldwin suggests propping up your cell phone when you're on the treadmill or having someone ride a bike beside you while you're running.
2. Address your posture.
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Before you focus on your mileage, you should take a look at your posture.
"Running is not just about moving our feet faster—it is much more of a technical sport than people often realize," Angela McAusland, certified running coach at We Run, says. "You only have to watch sports on TV and watch how the elite athletes run. They look elegant, toned, strong, and 'tall.' Even at the latter stages of grueling races, they still retain their posture and form."
For "ideal posture," keep your head looking forward, your shoulders down and back, and your core engaged, Thompson says.
Interestingly enough, your arms are also important to your overall running form.
"The first thing I'm looking for when watching someone's running form is the height of their hands during all the phases of running," Baldwin says. "We want to avoid 'low hands' or hands down by our pockets during the downward phase of our arm swing."
He recommends "going ribs to chin," where the low point of your arm swing is at your ribs and towards your back, and the upswing is going back to your chin and sternum.
"Our feet follow our hands. If the hands go up and forward, so will our feet, giving us more lift and better propulsion," he explains. "Low hands get low feet, which brings a shuffle stride without much lift."
4. Or your elbows.
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Elbows, too, are integral.
"Many runners need to slightly close the angle where their forearm meets their bicep. This will help keep our hands up and prevent us from having 'heavy hands' where we drop them aggressively in the downswing," Baldwin points out. "We lose a lot of stored energy when that forearm drops aggressively. Keep the elbow angle slightly higher."
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You should also correct your technique by ensuring you have a "slight forward lean," Baldwin says.
"Being upright or leaning back is our natural braking mechanism," he explains. "If we're running and constantly leaning back, then we will be slightly braking the entire time, losing heaps of energy."
When you're leaning back, your feet may land too far out in front of your body and your hips, which can lead to injury.
"A slight forward lean gets the feet back in the ideal force-loading position and lets us tap into the momentum we're building with each stride," Baldwin says. "When you find the right angle of forward lean, most folks will also notice that this position is also where they can more fully access their glutes!"
6. Take shorter steps.
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Of course, when you're running, you want to think about your stride. Since you want to avoid overstriding, McAusland suggests keeping your knees in line with your hips and feet and landing with a "soft knee."
"Keep your steps short, quick, and light—a higher cadence (steps per minute) will lead to less ground contact time, enabling a more efficient stride rate," she says.
A word to the wise, however: Baldwin advises focusing less on cadence if you're a new runner.
"More and more studies show massive variances in cadence among runners. It all depends on your height, movement patterns, pace, and many other factors," he warns. "Find where you move the most comfortably with good form, and cadence will happen. Don't reverse it."
When it comes to your gaze, Rachel MacPherson, CSCS, CPT, author at Garage Gym Reviews, suggests keeping your eyes focused between 10 and 20 feet ahead of you on the ground in order to "help maintain alignment."
But in addition to focusing your eyes, you also need to focus your mind.
"Stay present as you’re running; running can be an excellent coping mechanism to manage stress, and you can tend to trail off in your mind, dissociating from your body and getting caught up in your mind," Gina Newton, NASM-certified CPT and marathon runner, says. "Try to focus on your feet hitting the ground, feeling your knees bend and straighten, etc. Ultimately, nothing should hurt while running, especially over many miles."
8. Get an assessment.
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If you need some instruction on how to improve your technique, trainers and running coaches recommend consulting a professional.
"One of the best ways to work on improving your technique is to get some help from a running coach—someone who can assess how you run and give you instant feedback on some areas for improvement," McAusland shares. "I can honestly say that several lightbulbs went off the first day I received coaching—and I remember thinking, 'Why didn’t I know this before?'"
We offer the most up-to-date information from top experts, new research, and health agencies, but our content is not meant to be a substitute for professional guidance. When it comes to the medication you're taking or any other health questions you have, always consult your healthcare provider directly.
Appliances are large investments, and when we shell out for expensive products, we want to feel confident in their longevity and their safety. But now, the U.S. Consumer Product Safety Commission (CPSC) is warning that Samsung Slide-In Electric Ranges are being recalled following 250 fire reports. According to an Aug. 8 recall notice, the Samsung stoves have “front-mounted knobs” that “can be activated by accidental contact by humans or pets.”
The recall, which includes 30 model numbers, impacts approximately 1,120,905 Samsung ranges sold on Samsung.com, as well as at Best Buy, Costco, Home Depot, Lowe’s, and other appliance stores. Different ranges were sold between May 2013 and Aug. 2024, retailing for between $1,250 and $3,050, depending on the model.
According to the CPSC, as of last week, Samsung had received over 300 reports of “unintentional activation of the front-mounted knobs by humans or pets since 2013.” The ranges have been involved in 250 fires, at least 18 of which “caused extensive property damage.” There have also been roughly 40 injuries, including eight that required medical attention—and, tragically, seven fire reports that involved pet deaths.
If you have a Samsung range at home, cross-check the model number on your appliance with those listed in the CPSC notice. The model number on each range is located in the upper left corner of the oven door or inside the storage bin below the oven.
If you find that your range is part of the recall, the CPSC instructs you to contact Samsung for a free set of knob locks or covers that are compatible with your specific model. In the meantime, while knob locks and covers aren’t installed, the agency notes that consumers should keep children and pets away from the knobs, ensure that knobs are off before leaving the house or going to sleep, and avoid leaving objects on the range when appliances are not in use.
For questions or to request a knob cover or lock, call Samsung toll-free at 833-775-0120 between 9 a.m. and 5 p.m. Eastern Standard Time (EST) Monday through Friday, or email the company at rangesupport@sea.samsung.com. If you prefer to submit a request online, you can also visit Samsung’s website. On that page, you can also find video guides for installing both the knob locks and the knob covers.
The CPSC says that those with Samsung ranges that have WiFi can take an extra precaution by opting in to the “Cooktop On” notification in the Samsung SmartThings app. This will send alerts to your phone if your burner is turned on.
In general, the CPSC also advises consumers to follow safety advice to prevent fires.
“Never place, leave, or store anything on the top of your range,” the agency warns. “Such items can ignite if the range is accidentally activated or left on. Fires can occur when items are left on the top surface of any range that is accidentally activated or left on.”
Every dog owner will attest that their pet is the cutest, best-behaved dog in the world—but unfortunately, there can only be one pup on top. In honor of National Dog Month this August, JustAnswer.com reviewed over 100,000 pet owner-vet conversations to solve the age-old question: What is the most popular dog breed? And because choosing a name for your four-legged friend is arguably the best part of getting a new dog, the online expert site also analyzed data to determine the top 10 dog names of 2024. Keep reading to see if your pooch’s breed and name made the top 10 list below.
Labradors, which are considered excellent family dogs because of their friendly and energetic personalities, edged out Chihuahuas for first place this year, while the Shih Tzu breed bumped up two notches to clinch seventh place after ranking second to last in 2023.
In 2024, Shih Tzu-related questions have increased by 64 percent and French Bulldog questions have increased by 12 percent. When comparing popular dog breeds by state, JustAnswer.com found that conversations about Chihuahuas are most prevalent in California and Texas, while Floridians seem to have the most questions about Yorkies.
Of JustAnswer.com’s most popular states for dog questions (California, Texas, Florida, and New York), Texas was the only state where “Boxers” ranked in the top 10 breeds.
The Top Dog Names in 2024
Bella
Luna
Charlie
Max
Daisy
Lucy
Buddy
Coco
Bailey
Sadie
Booted from the list this year was the name "Milo," which held the number 10 spot last year. It’s been replaced by newcomer "Sadie."
Other popular dog names that ranked high but didn’t make the top 10 include Zoey, Teddy, and Leo.
Additionally, it appears dog owners looked to famous politicians for inspiration in 2024. JustAnswer.com found a 15 percent increase in dogs named "Major," an honorable nod to President Biden’s German shepherd. The name “Trump” for a dog also yielded similar results.
In the spirit of political-themed dog names, it’ll be interesting to see what next year’s data holds, given that 2024 is an election year.
Anyone who takes holiday or seasonal decor seriously knows a stop at Hobby Lobby can easily hit every item on your checklist and more. While the bargain retailer doesn't carry Halloween-specific decor, it does offer plenty of autumn hues and fall-themed items—helping you deck your home and yard out with festive-feeling pieces. And according to social media, anyone who’s already itching to get into the spirit will be particularly excited by this year’s fall decor at Hobby Lobby. Read on to see what stores are “so stocked up” on ahead of the season.
Between Halloween, Thanksgiving, and football parties, fall is a sneakily busy time for entertaining. You can ensure your guests never go without a beverage thanks to the store’s new pumpkin-shaped glass drink dispenser.
“This would be cute for a Thanksgiving punch,” says TikTok user @mhouser12 in a recent video.
2. Throw pillows
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By their very design, throw pillows are practically made to change with the seasons. Fortunately, you won’t have to look very hard for a fall option, thanks to Hobby Lobby. The store has already dropped its plush pieces for the season in all shapes, sizes, and colors, including designs with brightly colored foliage and plenty of pumpkins, according to a video posted by TikTok user @itskhloiee.
The best part? They’re already marked down 40 percent on the shelf.
3. Faux dried flowers and plants
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Bright bouquets might be the look for spring and summer, but there’s a way to lean into fall without saying goodbye to flowers outright.
Hobby Lobby is now stocking plenty of faux plants, including branches and an assortment of dried flowers, per a TikTok video posted by @fabuloushomebymeli. They’re everything you’ll need to create the perfect centerpiece or entryway decor.
4. Fall-themed clothing accessories
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Hobby Lobby isn’t just great for getting your home into the spirit of the season: The one-stop shop is also a fantastic resource for festive clothing accessories.
In a TikTok video, user @cozyadk showcases the store’s fall-friendly sock selection, which includes playful pumpkin, pilgrim, and turkey designs. And like other autumn goods, they’re already 40 percent off.
It’s also not just about what’s on your feet. In her video, @mhouser12 shows off the store’s latest drop of fall bracelets, earrings, and patches you can use to accessorize.
5. Peanuts-themed fall items
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Thanks to classic holiday movies like It’s the Great Pumpkin, Charlie Brown, and Happy Thanksgiving, Charlie Brown, Peanuts have become an important part of fall celebrations. Now, Hobby Lobby is making it easy to incorporate everyone’s favorite animated beagle and his group of friends into their fall decorations.
In a recent video, TikTok user @taylorrr08 focuses on Peanuts-themed products you can pick up for autumn. They include a variety of mugs, Snoopy socks, a stuffed Woodstock, serving trays, garden flags, doormats, and more.
6. Table decor
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There are plenty of reasons to spruce up your dining table during fall—so why wait until Thanksgiving? Besides an impressive centerpiece, you can also get the festive look you’re after at every meal with seasonal place settings.
According to a video posted by TikTok user @silvia.yareli, Hobby Lobby is now selling tablecloths, napkins, tea towels, and placemats decked out with pumpkins, fall foliage, and more.
7. Festive fall garlands
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Garland is no longer exclusive to the winter holiday season, at least according to Hobby Lobby. In her video, @mhouser12 points out various types of garlands that are perfect for autumn, including pumpkins, foliage-themed earth tones, and more.
8. Paint-your-own pumpkins
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There’s never a bad time for DIY projects and crafts. Anyone feeling like getting creative this fall can pick up a ceramic pumpkin at Hobby Lobby, which is perfect for painting and decorating to your liking.
“You guys already know it’s so expensive when you go to a place, you can just buy this and for 40 percent off—for $3.49 actually, so 40 percent off that!—and do your own craft,” says @mhouser12.
9. Fall wreaths
Copyright @mhouser12/TikTok
Hobby Lobby has already dropped this year’s selection of fall-friendly door ornaments, both in large and mini sizes. In her video, @mhouser12 muses about how there’s “so much” to choose from—and you can even get a door hanger if yours has gone missing from last year.
10. Candles
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Would it really be fall without at least one flickering candle as part of your decor? Social media posts are filled with examples of items the store is selling this year, including a three-wick ceramic pumpkin.
And if you’re hoping to fill your home with the trademark smell of fall, you’re in luck. You can also opt for a simple-looking scented candle that will brighten your space in more ways than one, according to @fabuloushomebymeli’s video.
11. Fall mugs
Copyright @heathermoraless/TikTok
It may feel early to some who are holding on to summer, but autumn lovers know that when the fall decor is rolled out, you shouldn't wait to shop. And in a recent TikTok video, @heathermoraless says she's doing just that.
“If you’re an experienced decorator, then you know that once Hobby Lobby starts putting out their [fall] stuff, you need to grab it—even if it’s July,” she says.
She then explains she’s looking for "one thing and one thing only” that she knows will sell out at the store: a festive fall mug complete with a faux whipped cream top. She’s so excited that when she comes across the product still in stock, she immediately decides to buy it in both available colors.
On paper, a full moon in the night sky may seem like anything to write home about. After all, full moons occur about every 29 days and are easier to spot in the sky than other lunar phases like a new moon. However, August’s full moon will be one for the record books because it also happens to be the third of four full moons this season. And its alignment with Earth, in conjunction with it being the third full moon of summer, means it will be bigger and brighter than ever. So, before grab your binoculars—here’s everything you need to know about the rare supermoon-blue moon mashup.
August’s full moon will appear Sunday morning and last through early Wednesday morning, according to the National Aeronautics and Space Administration (NASA). However, Monday, Aug. 19, is when the full moon will also be considered a supermoon and blue moon.
Starting to get a little confused? Let’s break it down even further.
A supermoon happens when a full moon is at or near its closest point to Earth. This is called a “perigee,” while an “apogee” is when the moon is at its farthest from Earth, per NASA. When the moon hits the perigee stage, it can appear up to 14 percent bigger than at apogee. NASA reports that about 25 percent of full moons become supermoons.
Meanwhile, a seasonal blue moon is the third full moon in a season with four full moons. While they aren’t uncommon, blue moons don’t happen frequently—about every two to three years, says NASA. (Hence the phrase "once in a blue moon.")
On the other hand, super blue moons are even more scarce, occurring every 10 to 20 years.
Despite its colorful nickname, blue moons don’t typically have a blue-ish hue.
“On rare occasions, tiny particles in the air―typically of smoke or dust―can scatter away red wavelengths of light, causing the Moon to appear blue,” explains the space agency.
Put supermoons and blue moons together thi, and you get to see an unusual phenomenon that won't happen again until January or March 2037.
The super blue moon will reach its peak on Monday, Aug. 19, at 2:26 p.m. Eastern Standard Time (EST). However, stargazers will have to wait until after sunset to grasp the gravity of the moon’s brightness and size.
The good news is you won’t need binoculars to witness the super blue moon. On any average night, the moon resembles the size of a nickel, but a super blue moon will resemble the size of a quarter. Of course, stargazing in areas that aren’t populated with high-rise buildings, bright city lights, and tall trees will improve your viewing experience.
If you’re new to using online marketplace Temu and don’t know where to start (it’s huge and can be overwhelming!), It's useful to learn from those who are in the know. Savvy shoppers have discovered ways to save even more money on their bargains, and they’re sharing those tips and tricks online. These shopping tricks can save you a huge amount of money on the site, not to mention referrals and affiliate links that save even more over time. Here are 7 ways to save money on Temu, according to shoppers who have learned through first-hand experience.
Price Adjustments Within 30 Days
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YouTuber Lylo Crafts shares a great way to get money back through the Temu app. “Temu makes it so easy,” she says. “If a price adjustment is available—meaning that the item has been advertised at a lower price for the past 30 days—you can request a price adjustment.” Temu then refunds the difference back to you.
Daily Gift Box
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YouTuber Rascal Reviews has a great tip for saving money on Temu. On the front page, where they show announcements, scroll down to the gift box. “This will give you something anywhere from discounts on certain items all the way to actual in-store credit,” he says.
Referral Code
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Rascal Reviews says if you use someone’s referral code on Temu, you get a coupon pack from the company. The coupons are usually percentages off certain amounts when you spend money on the site. “That’s another great way to save money,” he says.
Returns and Refunds
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If you order something as it’s not as advertised, Temu will issue a full refund, Rascal Reviews says. Even if you change your mind about the item, a lot of the time you won’t have to return it. Many other Temu shoppers say the same thing about Temu’s generous return policy.
Cheap Materials
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YouTuber Makers Gonna Learn suggests buying the cheapest version of what you need for design projects so you can practice before getting the good version—for example, wood rounds for decorating. “This is super helpful for those of you who want to make samples,” she says.
If You Love It, Buy It
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Makers Gonna Learn says if you see something for a great price—buy it! Temu doesn’t carry endless amounts of the same items so you might miss out by holding back. “Things are selling out a lot quicker, which in turn makes the price go up more,” she says.
Affiliate Program
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You don’t need to be an influencer to take advantage of Temu’s affiliate program, Makers Gonna Learn advises. “They make it very easy for you to share a link, and in return you get a $5 download reward per every person that downloads and logs in using your affiliate link,” she says. “You’re also going to get a $20 commission per order when they use that link.” That definitely adds up!