Forward Motion vs Bouncing: Where Your Running Energy Should Go
Welcome back to the weekly running technique series.
After completing my Level 1 running qualification, one of the biggest mindset shifts for me was this:
Running is about moving forward, not bouncing upward.
And once you notice it, you see it everywhere.
Why bouncing wastes energy
Many runners lose energy by pushing too vertically, bouncing up and down or landing too heavily.
But remember that every unnecessary upward movement costs energy that could be used to move forward.
That’s why some runs feel tiring even at an easy pace – because your body is working harder than it needs to.
What efficient running feels like
Efficient running looks and feels:
- smooth
- light
- continuous
Think less “jumping” and more “gliding”.
A great mental cue:
“Move forward, not up.”
Body angle: the gentle lean
You don’t need to lean aggressively, but a slight forward lean from the ankles helps direct energy forward. Some key points to focus on:
- body stays aligned (head, shoulders, hips)
- lean comes from ankles, not the waist
- no collapsing posture
This lean allows gravity to assist your movement instead of fighting it, and as a triathlete, I am all for finding ways to ‘save’ energy!
Arms help here (yes, again!)
Your arms play a big role in forward motion. They help to maintain rhythm, prevent over-bouncing, and keep momentum flowing.
If your arms stop or cross the body, energy leaks sideways or upwards.
(If you missed it, my other blog covers arm technique in detail.)
Drills to reduce bouncing
1. Wall lean drill
Stand facing a wall. Lean forward slightly from the ankles and push gently into the wall. Feel the angle. This teaches the sensation of forward alignment.
2. Falling drill
- Stand tall
- Lean forward until you have to step
- Catch yourself into a run
It helps your body feel forward movement naturally.
3. B-skips (watch here)
- Focus on light, quick ground contact
- Drive forward, not upward
When I film myself, I often think:
“I’m running so smoothly.”
Then I watch it back and realise… I’m bouncing more than I thought.
Awareness is everything. No judgement — just learning.
Takeaway Tip:
You don’t need to “fix” your run. Just ask: Where is my energy going? And remember, forward is the goal.
