Running 101

By Harison Stuart

Have you ever watched someone run and thought, how do they make it look so easy? There’s a rhythm to it, a smooth, effortless flow, like they’re gliding across the ground. But behind that ease is more than just fitness or speed. It’s a mix of small adjustments and habits the body makes with every step, every swing of the arm, every breath.

Running well is not  just about going faster or longer. It’s about understanding how your body moves and using that to your advantage. So let’s take a relaxed jog through the small but powerful details that can make your runs feel smoother, safer, and a whole lot more enjoyable.

Foot Landing: How Your Feet Say Hello to the Ground

When you run, your foot touches the ground with every step and the moment when your foot makes the first contact with ground is called foot landing. It’s a small detail, but it affects everything: how smooth your run feels, how much pressure goes into your knees, and how tired you feel after a few kilometers.

Think of it like placing a glass with water on a table. If you place it hard, it makes a loud sound and water might spill. But if you place it gently, it stays steady. Same with your feet, how they land makes a big difference.

There are three common ways your foot can land while running. Let’s look at them with simple examples

Heel Landing (heel touches the ground first)

This is the most common type, especially among beginners. Imagine walking quickly to catch a bus, your heel touches the ground first. It gives you more stability, especially when running slowly or during long runs.

But if your foot lands too far in front of your body, it can slow you down and put pressure on your knees. Many people start here and adjust with time.

Heel stike landing

Midfoot Landing (middle of the foot lands first)

This is a nice balance. Your heel and the front of your foot land almost together. Think of how you stand when you’re playing badminton or waiting to catch a cricket ball, knees slightly bent, weight in the middle of your feet, ready to move in any direction.

That’s exactly how midfoot landing works. It helps you stay balanced and smooth, letting your body absorb impact without putting too much pressure on one area. Many runners shift into this naturally over time as they get more confident.

Mid foot landing

Forefoot Landing (front of the foot near the toes lands first)

This landing happens when your toes or the front part of your foot hits the ground first. It feels fast and springy like playing cricket and suddenly running for a quick single.

It’s common in sprinting or fast running. But it can be tough on your calves if you’re not used to it. Great for speed, but not always needed for regular runs.

Forefoot landing

Is there one right way?

There’s no rule that says one style is the best. It depends on how fast you’re running, what surface you’re on, and what feels right for your body.

Running slow?	Heel or midfoot is fine
Running fast?	Midfoot or forefoot might feel better.
New to running?	Don’t worry too much. Let your body find its natural style.

Over time, your landing can change. Just try to land gently, under your body, and stay relaxed. That’s what really makes a run feel smooth.

Cadence: The Beat of Your Stride

Cadence simply means how many steps you take in one minute while running. If you’ve ever listened to a train moving on the tracks, you’ll notice the sound it makes either slowly or with speed, there is always a steady rhythm. That’s how cadence works in running. When your steps follow a smooth, regular beat like that, your run feels lighter and easier

Different Cadence Patterns

There’s no one perfect number for everyone, but most runners fall into these patterns

Low Cadence:	Fewer steps/minute, usually < 160
Medium Cadence:	Somewhere between 160 to 175
High Cadence:	Above 175, often around 190 for experienced runners

Let's understand each cadence pattern

Low Cadence (Slow Beat)

Running with long, relaxed strides can feel easy at first, like strolling through a park without rushing, your feet touching the ground less often. But when your foot lands too far ahead, it puts extra stress on your knees and hips, making it tougher on your joints over time.

Medium Cadence (Balanced Beat)

It's like brisk walking through an airport when you're late, but not running. Your steps are quick, comfortable, and your foot lands under your body, making running more efficient and easier on the joints.

High Cadence (Fast Beat)

This is like climbing stairs two at a time quick, short steps that keep you light on your feet. Elite runners often have a high cadence because it keeps momentum high and reduces time spent on the ground. But it’s not just about speed it’s about rhythm. And you can build it slowly with practice.

So, What Cadence Should You Aim For?

There’s no fixed number you have to hit. Instead, notice how your steps feel. Are they heavy and long? Do you feel like you're landing too hard? Try slightly increasing your step rate and see how your body responds.

• Start by listening to your breath and footsteps are they in sync?

• Try running to a playlist with a steady beat to train your rhythm

• You don’t need to count every step just aim for quick, light ones

  
  

Over time, your cadence will improve naturally. It’s not about running like a machine, it's about finding your own beat, the one that feels good and helps you move better.

And we’re just warming up...

So far, you’ve seen how your feet and your steps can change the way you run. These small things already make a big difference. But there’s more to your run than just legs and rhythm. What about your arms? Your shoulders? The way you hold your body?

In Part 2, we’ll talk about those upper body movements that often go unnoticed but quietly shape how smooth, strong, or tiring your run feels.

Curious how small changes can transform your run? Reach out to us at Netrin. We would love to help you move better, run smarter, and feel stronger.

About the Author

Coach Harrison’s journey into endurance sports began at the age of 13 with a 1500m race and evolved into a deep passion for distance running, progressing through 10Ks, half-marathons, and eventually ultramarathons - including a grueling 77K in New Delhi. With multiple podium finishes under his belt, he's now aiming for 100K and 160K goals. At Netrin, drawing on his own athletic journey and diverse experience in the sports industry, he helps others unlock their performance potential through resilience, growth, and purposeful training.