When it comes to running long—whether that’s 42.2km or 90km+—runners often wonder if their form is “good enough” or if they should try to “fix” it. You’ve probably watched elite athletes glide across the road with effortless grace and thought, Should I try to run like that?

It’s a fair question. But before you start adjusting your arm swing, stride length, or foot strike, let’s dig into the science—and the philosophy of form.

Is Running Form Important for Long-Distance Runners?

Yes—but probably not in the way you think.

Proper running form can improve:

• Running economy (how efficiently you use oxygen)
• Fatigue resistance over hours of movement
• Injury prevention by reducing strain on joints and muscles

However, obsessively tweaking your mechanics may do more harm than good.

The Body Is Self-Optimising

Author and coach Matt Fitzgerald has written extensively about how the body adapts to what it needs. In his book “Brain Training for Runners”, he explains that rather than trying to force textbook-perfect form, most runners naturally find their most efficient movement patterns over time.

“The body is self-optimising,” says Fitzgerald. “If you’ve been running for years, your form has evolved to suit your strengths, weaknesses, and anatomy.”

In other words, your form may not look pretty—but it may already be doing the best it can for you.

When to Leave Your Form Alone

If you’re:

• Injury-free
• Progressing in training
• Running comfortably at your goal pace

…then you likely don’t need to mess with your form. Minor inefficiencies are often less risky than forced changes that disrupt your neuromuscular habits.

Many amateur runners injure themselves by trying to copy elite biomechanics without having the strength, flexibility or mileage base to support it.

When Form Adjustments Are Worthwhile

However, there are some situations where subtle changes are helpful—especially over marathon and ultra distances:

• You’re repeatedly injured in the same way
• Your form visibly breaks down when tired
• You’re extremely inefficient (e.g. heavy overstriding)
• A coach identifies major form issues through video analysis

The goal isn’t to look perfect. The goal is to become a more efficient, resilient runner over time.

What Can You Focus On Instead?

Rather than micromanaging your stride, focus on the fundamentals:

1. Cadence (180–190 steps per minute)
A higher cadence reduces overstriding and impact. If you’re consistently below 160, you may be putting too much load on joints and braking every step.

2. Posture and Relaxation
Think: tall spine, level gaze, relaxed shoulders. Your posture plays a big role in efficiency—especially over 4+ hours of running.

3. Strength and Stability
The best form correction is strength training. A strong core, hips, and glutes keep your mechanics together when you’re 60km into a race.

4. Drills and Strides
Running drills and short strides once or twice a week can improve neuromuscular coordination and help reinforce smooth, efficient movement.

What About Ultra Runners?

In ultra-distance running, form degradation is inevitable. The key isn’t perfection—it’s delaying breakdown through:

• Strength and mobility work
• Good pacing and energy management
• Frequent form resets during a race (e.g. standing tall every 5km)

Running 80–100km efficiently isn’t about elegance—it’s about durability.

So… Should You Fix Your Running Form?

Maybe. But only if there’s a clear reason to.

Most runners benefit more from building aerobic capacity, strength, and smart race planning than from chasing perfect form.

As Fitzgerald wisely says, your body will self-optimise when given the right conditions. Instead of forcing change, nudge it gently in the right direction with good training habits.

Want Expert Eyes on Your Running?

At A-Team Coaching, we offer personalised coaching that looks at your whole running picture.

Our team coaches will guide your training based on what you need to run smoother, stronger, and longer.

You don’t need to run perfectly—just train intelligently.

Visit a-teamcoaching.com to get started with a personalised plan that works with your body, not against it.