From Injured Runner to Understanding Form

A Journey Through Proper Running Technique

Every runner has a moment when they realize that running isn’t quite as simple as putting one foot in front of the other. Mine came after a year of mounting injuries—shin splints that made every step agony, calf strains that ended runs prematurely, and the dull ache of plantar fasciitis that greeted me each morning. Runner’s knee, patellofemoral pain syndrome, and persistent low back pain rounded out what felt like a greatest hits collection of running ailments.

Like many beginners, I’d believed running was instinctual, something our bodies just knew how to do. The truth I learned, though, is more nuanced: anyone can run, but to run effectively, smoothly, and without constantly battling injuries, you need to understand technique. That realization led me to OneBody coach Jono, whose feedback would transform my understanding of running entirely.

The Breathing Foundation

Before we dive into form, let’s address something fundamental that catches every new runner off guard: the gasping, desperate feeling of running out of breath. In those early stages, your body demands more oxygen than it does during regular daily activities, and trying to breathe through your nose alone simply won’t cut it. Start by breathing through your mouth—give your body what it needs without overthinking it.

As you progress, the real game-changer is learning to breathe from your belly rather than your chest. Belly breathing allows you to intake significantly more oxygen with each breath, fueling your muscles more efficiently. The key is developing a rhythm to your breathing, a pattern that becomes automatic so your mind can relax and focus on the run itself. This rhythm will vary depending on your workout—easy runs, threshold efforts, and speed work all have their own natural breathing cadences.

Standing Taller: The Posture Revelation

When Jono first analyzed my running form, his assessment was both encouraging and eye-opening: “Your technique is quite ok for someone with no training.” That “quite ok” was about to get significantly better through understanding a few fundamental principles.

The first revelation came from a simple image: imagine someone pulling you up by your hair. This cue to stand taller while running transformed everything. By slightly pushing my hips forward, I opened up my hip angle, and suddenly I was generating more power and momentum with similar effort. The difference between my initial run—where I was sitting down at the waist, restricting hip movement and collapsing slightly on my left side—and later runs was stark.

The forward lean was another breakthrough. This isn’t about bending at the waist or hunching over. Instead, think of creating one long line from your ankles all the way up through your body, leaning slightly forward from the ankles. As Jono described it, running is essentially controlled falling. That forward lean provides free momentum and crucially shifts the workload from your quads to engage your glutes and hamstrings more effectively. Gravity becomes your ally rather than your enemy.

During our session, Jono had me accentuate the drill by leaning back, then forward. Feeling that contrast helped me understand exactly how far forward to lean and where my head should be positioned—slightly in front of my chest, creating that continuous line. In my initial runs, I’d been too upright, reaching out in front of my body with my foot, which was not only inefficient but also contributing to the shin pain I’d been experiencing.

The Power of Proper Arm Movement

Arms might seem secondary when you’re thinking about running, but Jono emphasized that they’re integral to efficient form. The principle is simple but transformative: drive back with your elbows rather than reaching forward with your hands. In my early form, my arms and hands were positioned in front of my body, creating unnecessary forward motion that actually worked against my momentum.

The second half of our session revealed something fascinating: the speed of your arm swing directly influences your leg turnover and cadence. By improving my arm position and tempo, my cadence naturally increased, making my running more efficient. There’s a slight movement across your body with each arm swing that helps generate some upper body twist to apply power, but the key is avoiding excessive reaching in front.

Scraping Through: The Power Application Technique

Perhaps the most technical element Jono introduced was the concept of “scraping through.” Imagine you’re scraping mud off the soles of your shoes, pushing that power behind you to propel yourself forward. This technique helps you apply power in the correct position and direction, engaging your glutes and hamstrings through a cyclical motion that creates flow.

The drill requires a higher knee lift to get your foot in a better position for that scraping motion. The important thing is to avoid flicking your foot out behind you—it’s about driving back with your hamstrings and glutes in one smooth, flowing motion. Jono had me practice this while walking, working on the movement every three steps until it felt fluid. He also shared a useful tip: listen to your feet while running. If they’re loud, you’re likely hitting the ground hard rather than driving back through that scraping motion.

Initial run – Aerobic pace 

• Sitting down at the waist, restricting hip movement
• Slightly collapsing at waist on left side, running more in an upright position
• More of a loping style with lower cadence

Initial run – faster pace 

• Head nice and still
• Slightly upright in posture
• Arms and hands in front of body
• Reaching out in front of body with foot
• Be mindful of foot placement in front of body ie. reaching out

Forward Lean and Opening up at the hips / Taller running 

• Feel toes grab
• One long line from ankles to head
• Head slightly in front of chest
• Accentuating the drill by going back then forward helped to understand the benefit and how far forward to lean
• Standing taller to open up hips, imagine someone pulling you up by the hair

Scrapping through drill 

• Drive back with hamstrings and glutes
• Apply power or scrapping motion to push behind you
• Higher knee lift helps to get foot in a better position for scrapping through
• Cyclical motion of leg in a flow
• Be careful not to flick out the back with your foot

Scrapping through – Walking 

• Practice it every 3 steps or so
• Aim to get into a flowing fluid motion
• when running, listen to your feet, if it is loud then you may be hitting the ground hard rather than driving back

Arm position 

• Drive back with elbows
• 2nd half of the video shows a better arm position
• Slight movement across your body helps with some upper body twist to apply power

Arm position and cadence 

• Better cadence and arm position, remember the speed of your arm swing will help to increase cadence
• Be mindful of not reaching out too far in front of your body with your arms

Final Run Through 

• Better body position especially standing taller
• Better cadence and arm position, Higher cadence which is more efficient
• Better application of power in the appropriate position (scrapping through) enabling more forward momentum
• More stable through hips with less left side collapsing
• Better foot position which combined with forwarding lean reduced the impact on your shins

Glute Bridge – double leg 

• Feet flat on the ground or just heel
• Drive-up with your hips, squeezing glutes
• Controlled back to the ground

Glute Bridge – Single Leg 

• One foot off the ground, one on the ground with a bent knee
• Drive-up with hips and engage glutes and hamstrings

The Transformation

By the end of our session, the changes in my running form were measurable and visible. My body position had improved, especially in standing taller. My cadence and arm position were better, creating more efficient forward momentum. The application of power through the scraping technique, combined with my forward lean, had reduced the impact on my shins—addressing one of my persistent injury points. My hips were more stable, with less of that left-side collapse I’d been unconsciously doing, and my foot position had improved dramatically.

Jono also introduced me to glute bridges—both double and single leg variations—to strengthen the muscles that would support this improved form. These exercises, done with feet flat or just heels on the ground, driving up with the hips while squeezing the glutes, became part of my regular routine.

Building the Complete Runner

Proper form, I learned, is just one piece of the puzzle. Pre-run workouts help loosen joints and overcome that initial inertia (or let’s be honest, laziness). I discovered Run2PB’s coaching, which introduced me to warm-up drills that prepared my body for the work ahead.

Gear matters too, though not in the way Instagram might suggest. Well-cushioned shoes are crucial for endurance and long-distance running. If you’ve read “Born to Run” and jumped straight into barefoot or minimalist running, you’ve likely discovered that what works for Tarahumara runners requires significant adaptation. I now use carbon fiber plated shoes for race days and PR attempts, reserving cushioned shoes for long training runs.

Don’t buy shoes online initially—go to a store, get properly fitted, and if possible, consult a podiatrist. Shoes that are too tight lead to blisters and black toenails, neither of which are badges of honor worth earning. Proper running socks with padding around impact areas at the heel, foot, and toes reduce discomfort and improve performance. For clothing, dry-fit breathable materials keep your body temperature stable, unlike cotton which becomes heavy and uncomfortable when damp.

The Formula for Success

Through coaching with Run2PB, I learned a deceptively simple formula: Success equals effort multiplied by consistency. This framework supported various training modules, each serving a different purpose in building a complete runner. Aerobic endurance runs build your base, threshold runs push your lactate threshold higher, and climax runs test your limits. Interval training, VO2 max intervals, speed intervals, fartlek sessions, and hill training each contribute unique adaptations to your running physiology.

The journey from that injured, frustrated runner struggling with what seemed like every possible running ailment to someone who understands form, technique, and training structure hasn’t been quick. But understanding that running is a skill—one that requires learning, practice, and conscious effort—has made all the difference. Those injuries that plagued my first year have largely disappeared, replaced by the satisfaction of steady progress and the joy of running without pain limiting every step.