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Problems with our running form can contribute to injuries down the line, as certain muscles or joints take the majority of the impact. Our overuse injuries like tendinitis — the inflammation of a tendon — are common amongst runners.

While a long stride may mean us run further, don't overextend our knees. When our foot makes contact with the ground, our knee should be slightly bent and in line with the middle of our foot. This helps joints absorb shock. The ideal height to bring our knees up to varies. Sprinters often raise their knees high for maximum power, but this can waste energy when we are running long distances.

To avoid injury, try not to slap our feet on the ground. Instead, keep footfalls light and quiet. The researchers then compared the results of women who reported being severely injured to those who did not report injuries — common injuries included muscle strains, tendinitis, and stress fractures

Some runners have a bit too much pep in their step, making it look like they bounce along the road. "What goes up must come down, and it will come down with greater impact. Bouncing too high when we run means our body lands with more force, necessitating our joints to absorb more shock which can cause knee injuries. To combat this, try to propel our-self forward rather than upwards when we run.

While a long stride may mean we run further, don't overextend our knees. When our foot makes contact with the ground, our knee should be slightly bent and in line with the middle of our foot, says Watson. This helps joints absorb shock. The ideal height to bring our knees up to varies. Sprinters often raise their knees high for maximum power, but this can waste energy when we are running long distances.

Make sure our torso is strong and upright, Ensure that our back is straight and our torso is upright — this will help with breathing, as good posture can help the diaphragm expand and contract fully. The diaphragm is the muscle responsible for inflating and deflating our lungs. Giving it adequate space to suck in oxygen means we're less likely to be out of breath.

Our core is called the core for a reason — it is the central stabilizer of the body, Keeping it strong helps to not only prevent injury but also can help improve our running. Core strength is linked to improved balance and stability, both of which play into running efficiency and proper form.

Keep our hands gently curled up, but not in a tight fist, Holding them out flat or in a fist can create tension in our arms and shoulders. It also is less efficient, as we will spend extra energy contracting our arm muscles.

Swing our arms from the shoulder, The way we swing our arms while we should run also matters. We should swing our arms from front to back rather than side to side. This will make our stride more efficient. Exercise recommends running with our elbows bent at a 90 degree angle, noting that if our arms cross our torso when we're running, that's a waste of energy that will cause we get tired faster.

Keep our shoulders down and back Hunching our shoulders can trigger neck stiffness, rotator cuff injuries, and muscle soreness. That's why it's important to roll our shoulders back and down, and try to keep them loose.

While it may be tempting to observe passing scenery on our run, it's best to keep our eyes on the prize. Try to keep looking towards the horizon and keep our chin parallel to the ground, says Watson. This helps keep our head in a neutral position, minimizing the strain on our neck.