The Most Overlooked Skill for Runners: Learning to Move Well

Running looks simple — one foot in front of the other. But in reality, it’s a complex skill that requires rhythm, coordination, and efficiency.

Too many runners chase mileage or pace without addressing how they move. The result? Slower times, plateaus, and injuries that keep coming back to haunt them.

Learning to move well is the key to unlocking sustainable performance.

Why Running Form Matters More Than You Think

• Every stride is a small plyometric event — poor mechanics can compound over thousands of steps.

• Efficient movement reduces wasted energy and impact load. It allows to transfer forces more effectively and, in the long run, GET BETTER.

• Common inefficiencies: overstriding, crossover gait, hip drop, poor foot strike, or inefficient arm swing.

Think about this: if you can learn to maximize your mechanics and efficiency you can now start to maximize your workouts and progress.

The PT’s Role in Running Mechanics

• Physical therapists analyze gait, posture, and joint control to identify where the chain breaks down.

• Small corrections (cadence or form tweaks, plyometric training, reaction timing, and strength work) can drastically reduce joint stress and maximize ability.

• Assistance in identifying the correct footwear can be helpful too!

Here is an example:

We recently had a runner come to us at Function Reforged with Achilles tendinitis and bilateral hip pain when running. They had a marathon in 12 weeks and could barely make it through an eight mile run. By adjusting stride length and incorporating a strength and plyometric loading program we were able to help this runner not only get better, but get to the start line pain free!

Mobility and Strength: The Missing Links

• Many runners stretch but still move stiffly — this is because too many runners lack the adequate strength for the demands of their sport.

• The goal is "functional mobility": the ability to move through the entire range of motion with good control, power, and strength.

• Common areas of need: hips, ankles, trunk

Here are some basic mobility exercises to get started

• 90/90 Hip Rotation - start with hands on the ground if needed, progress to moving without your hands, and eventually add weight by holding a dumbbell or kettlebell.

• Spiderman Lunge with Rotation - you can start with the back knee straight or on the ground. Focus on rotating in both directions as far as you can.

• Walking Hamstring Scoops - really focusing on a deeper stretch with each repetition is key.

Here are some basic strength exercises to get started

• Weighted Split Squats - either with a bar on your back or holding dumbbells, these are a great way to build the quads and glutes.

• Deadlifts - again with a barbell or dumbbells, deadlifts help build the posterior chain like none other.

• Side Plank Hip Dips - start from your knees if going from the feet is too difficult. Lower your hips to the floor then lift up.

• Copenhagen Adductor Planks/Lifts - with a foot or knee up on a bench/couch, hold the position with the top leg. Once this becomes easy, start lowering your hips to the floor and lifting back up.

Building Better Movement Habits

• Integrate form and reaction drills once or twice per week (A-skips, B-skips, bounding, cadence runs, strides).

• Strengthen your weak links: quads, hamstrings, ankles, glutes, adductors, trunk musculature.

• Check in with a PT periodically — movement screens 1-2x/year can be helpful in identifying what you should work on to keep yourself moving well and progressing in training!

Running well isn’t about doing more — it’s about moving better. Get stronger. Improve your flexibility. Maximize your running form. If you’ve hit a plateau or keep fighting the same small injuries, it’s time to look deeper at your movement. Schedule a movement screen with Function Reforged and start running with greater strength and efficiency.