No matter your experience level, running form matters. A well-balanced and efficient running technique helps you run faster, with less effort, and lower risk of injury. But improving your form isn't just about running more—it’s about strengthening the right muscles and correcting imbalances.
While there are many great exercises to enhance your technique, we’ve narrowed it down to the five most effective drills that you can start right now. However, since every runner is unique, the best exercises for you depend on your specific strengths and weaknesses—which is why doing a running form analysis with Ochy is the best first step.
Why Strengthening the Right Muscles Matters for Running Form
Your running form is influenced by posture, balance, mobility, and muscle activation. If certain muscles are weak, your body compensates, leading to inefficiencies and potential injuries.
For example:
A weak core can cause excessive side-to-side motion, wasting energy.
Weak glutes may result in over-reliance on the quads, increasing knee stress.
Poor ankle mobility can lead to improper foot strike, making you more injury-prone.
That’s why the most effective way to improve your running form is through targeted strengthening—based on your individual needs.
5 Best Exercises to Improve Your Running Form
These drills are simple, effective, and require little to no equipment.
1. A-Skips – Improve Stride Efficiency & Coordination
Why?
A-Skips improve knee drive, foot placement, and rhythm, all essential for an efficient stride.
How to Do It:
Start by skipping forward while lifting one knee high.
Keep your foot dorsiflexed (toes pointing up) and land softly.
Maintain an upright posture and a relaxed arm swing.
Perform 2-3 sets of 20 meters.
Ochy Insight: If your analysis shows poor knee drive or low cadence, this drill will help!
2. Single-Leg Glute Bridge – Strengthen Your Posterior Chain
Why?
Weak glutes lead to inefficient propulsion and knee pain. This exercise activates your glutes, hamstrings, and core.
How to Do It:
Lie on your back with one knee bent and the other leg extended.
Push through your heel to lift your hips, squeezing your glutes at the top.
Lower down slowly and repeat 12 reps per leg for 3 sets.
Ochy Insight: If your assessment detects over-reliance on your quads or poor hip stability, this is a must-do.
3. Wall Drills – Train Proper Foot Strike & Posture
Why?
Teaches proper forward lean, foot placement, and postural alignment.
How to Do It:
Stand with your hands against a wall, leaning forward at a slight angle.
Drive one knee up while keeping the opposite foot on the ground.
Quickly switch legs while staying balanced and controlled.
Perform 3 sets of 15 switches.
Ochy Insight: If your analysis shows excessive heel striking or poor posture, this drill will help correct it.
4. Calf Raises – Build Lower Leg Strength for a More Powerful Push-Off
Why?
Weak calves can lead to excessive ground contact time and inefficient energy transfer.
How to Do It:
Stand on the edge of a step or flat ground.
Raise your heels until you’re on your toes, then lower slowly.
Perform 3 sets of 15 reps.
Ochy Insight: If your report shows poor ankle mobility or excessive pronation, calf raises will help build stability and power.
5. Dead Bugs – Strengthen Core Stability for Better Running Posture
Why?
A strong core reduces wasted movement, helping you maintain a straight, efficient posture while running.
How to Do It:
Lie on your back with arms and legs in the air.
Lower one arm and the opposite leg toward the ground while keeping your back flat.
Return to the start and switch sides.
Perform 3 sets of 12 reps per side.
Ochy Insight: If your assessment shows excessive upper-body movement or poor stability, core work like this is essential.
Why You Should Start with an Ochy Running Form Analysis
Every runner has different biomechanics, so the best exercises for you depend on your weaknesses. Instead of guessing which drills will work best, Ochy’s AI-powered running form analysis can pinpoint exactly what needs improvement.
With a quick video, Ochy assesses:
Stride efficiency
Foot strike pattern
Posture and stability
Muscle imbalances
Cadence and ground contact time
From there, you get a personalized training plan with the exercises that will give you the biggest improvements in your running form.
Get Stronger, Run Better, Enjoy Your Runs
Improving your running form isn’t just about avoiding injuries—it’s about running more efficiently, feeling better, and enjoying every stride. These five exercises will help, but the best results come from a targeted approach.
So before you lace up your shoes, take a few minutes to analyze your running form with Ochy. It’s the smartest way to train with purpose and run your best.