How to Improve Your Child's Running Form: Parent's Guide Ages 8-16
Mick Breen
October 15, 2025
How to Improve Your Child's Running Form: Parent's Guide Ages 8-16
You've watched your child run and thought: "Something looks off."
Maybe they look awkward. Maybe one arm swings differently than the other. Maybe they seem to work much harder than their teammates for the same speed.
You're not imagining it.
The Problem Most Parents Face
Your child has probably never received formal instruction in how to run. Not one lesson. Not one practice session focused purely on running mechanics.
Think about that:
- They've had swimming lessons to learn proper stroke technique
- They've had coaches teach them how to kick a football correctly
- They've learned proper shooting form in basketball
But running? They're just expected to "figure it out."
The result is inefficient, sometimes painful, often injury-producing movement patterns that become permanent if not corrected.
Why I Created This Guide
As a youth sports performance specialist in Melbourne, I work with young athletes ages 8-16 almost every day. And I see the same thing constantly:
Talented, hardworking kids moving inefficiently simply because no one ever taught them proper running form.
The good news? Running form can be improved at any age - but it's easiest between ages 8-16 when movement patterns are still adaptable.
This guide will teach you:
- How to assess your child's current running form
- What to look for (in parent-friendly language)
- How to provide helpful feedback
- When to seek professional help
- Age-appropriate improvement strategies
You don't need to be an expert to help your child. You just need to understand what good form looks like and how to support their practice.
Let's get started.
How to Assess Your Child's Running Form (Parent's Checklist)
You don't need to be a biomechanics expert. Here's what to watch for:
The 5-Minute Video Assessment
Step 1: Record your child running from three angles:
- Side view (most important)
- Front view
- Back view
Step 2: Watch in slow motion and check these key areas:
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✅ HEAD & POSTURE
Good Form:
- Head level, eyes forward
- Shoulders relaxed, not hunched
- Slight forward lean from ankles (not waist)
- Tall posture throughout
Poor Form (Fix This):
❌ Head down, looking at ground
❌ Shoulders up near ears (tension)
❌ Leaning from waist instead of ankles
❌ Collapsed or hunched posture
Parent cue: "Run tall, eyes up, shoulders relaxed"
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✅ ARM ACTION
Good Form:
- Arms swing forward and back (not across body)
- Elbows bent at roughly 90 degrees
- Hands relaxed (not clenched fists)
- Opposite arm/leg coordination
Poor Form (Fix This):
❌ Arms crossing midline of body
❌ Arms too straight or bent too much
❌ Tight fists or tense hands
❌ Arms barely moving
Parent cue: "Swing arms like hammers, not side to side"
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✅ FOOT STRIKE
Good Form:
- Landing under or slightly in front of body
- Quick ground contact time
- Push off from inner tripod
- Smooth, quiet landing
Poor Form (Fix This):
❌ Overstriding (landing way in front of body)
❌ Excessive heel striking with straight leg
❌ Loud, heavy landing
❌ Minimal push-off power
Parent cue: "Land light, push back, like pawing the ground"
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✅ CADENCE (STEPS PER MINUTE)
Good Form:
- Approximately 170-180 steps per minute for teens
- Slightly higher for younger kids (170-190)
- Quick, light steps
Poor Form (Fix This):
❌ Very slow cadence (under 160 spm)
❌ Bounding, overstriding steps
❌ Heavy, plodding rhythm
Parent cue: "Quick light steps, like running on hot coals"
How to measure: Count steps on one foot for 30 seconds, multiply by 4
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✅ SYMMETRY
Good Form:
- Both sides move similarly
- Balanced arm swing
- Even push-off from both legs
Poor Form (Fix This):
❌ One arm different from other
❌ Favouring one leg
❌ Visible limping or compensation
❌ Uneven hip drop or rotation
Parent cue: If you see obvious asymmetry, this often indicates injury or compensation - consider professional assessment
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Quick Assessment Summary
Record 30 seconds of running. Watch for:
1. Posture: Tall and relaxed? ✓ or ✗
2. Arms: Swinging forward/back? ✓ or ✗
3. Foot strike: Landing under body? ✓ or ✗
4. Cadence: Quick, light steps? ✓ or ✗
5. Symmetry: Both sides similar? ✓ or ✗
3-5 check marks: Your child has decent form, minor improvements possible
1-2 check marks: Significant improvement needed - consider coaching
0 check marks: Professional assessment strongly recommended
This assessment is exactly what we do in the Play Series programs - but with detailed video coaching showing you exactly what to look for and how to provide feedback.
Age-Specific Form Improvement Strategies
Different ages require different approaches:
Ages 8-10: Make It Fun and Simple
At this age:
- Attention spans are short
- Complex cues don't work
- Fun and games work best
- Focus on one thing at a time
Best Improvement Strategies:
Use Simple Cues:
- "Run tall like a giraffe"
- "Arms like hammers"
- "Light feet like a ninja"
- "Push the ground away"
Make It a Game:
- "Can you run quieter than me?"
- "Let's count how many steps in 30 seconds"
- "Show me your best tall posture run"
- "Pretend you're running through a tunnel" (for posture)
Keep Sessions Short:
- 10-15 minutes maximum
- Practice 3x per week
- Lots of encouragement
- Focus on effort, not perfection
Our recommendation: Play Easier is designed specifically for this age group with game-based drills and parent-friendly cues.
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Ages 11-13: Add Awareness and Understanding
At this age:
- Can understand "why" behind technique
- More self-aware
- Appreciate seeing improvement
- Growth spurts may cause temporary awkwardness
Best Improvement Strategies:
Use Video Feedback:
- Record before and after
- Watch together
- Identify one improvement
- Celebrate progress
Explain the "Why":
- "This makes running easier because..."
- "This prevents injuries by..."
- "This helps you run faster because..."
- "This works for soccer/basketball too"
Progressive Challenges:
- Week 1: Master posture
- Week 2: Add arm action
- Week 3: Integrate foot strike
- Week 4: Combine everything
Be Patient with Growth Spurts:
- Form may temporarily worsen
- This is normal
- Focus on maintaining basics
- Don't add complexity during rapid growth
Our recommendation: Play Faster addresses this age group with understanding of growth challenges and progressive skill building.
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Ages 14-16: Refine and Optimize
At this age:
- Can handle complex coaching
- Focused on performance
- More self-motivated
- Ready for detailed feedback
Best Improvement Strategies:
Use Data and Metrics:
- Track cadence improvements
- Time trials showing progress
- Video analysis with details
- Performance testing
Focus on Sport-Specific Application:
- How does this help in their sport?
- Transfer training to competition
- Practice under fatigue
- Game-realistic scenarios
Address Bad Habits Directly:
- May have years of poor patterns
- Requires conscious unlearning
- Need repetition to rewire
- Patience with the process
Integrate Strength Work:
- Running form improves with strength
- Core stability crucial
- Hip and glute activation
- Ankle mobility and strength
Our recommendation: Play Faster (performance) or Play Stronger (injury prevention) depending on primary need.
The 5 Most Common Form Issues in Young Athletes (And How to Fix Them)
Issue #1: Overstriding (Landing Way in Front of Body)
Why it's a problem:
- Acts like a brake with every step
- Increases impact forces
- Major cause of shin splints and knee pain
- Makes running harder than necessary
How to fix it:
Cue: "Land under your hips, not out in front"
Drill: High knees with forward lean
- Stand tall, lean slightly forward from ankles
- Drive knees up, land under body
- Start slowly, focus on landing position
- Progress to running while maintaining position
Timeline: 2-4 weeks of consistent practice
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Issue #2: Arms Crossing Body Midline
Why it's a problem:
- Wastes energy on rotational movement
- Creates unnecessary torso rotation
- Reduces forward momentum
- Makes running look (and feel) awkward
How to fix it:
Cue: "Imagine a wall in front of you - don't let your hands cross it"
Drill: Arms-only practice
- Stand still
- Practice arm swing motion
- Focus on forward/back, not across
- Gradually add slow running
Timeline: 1-2 weeks (easiest fix)
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Issue #3: Excessive Heel Striking with Straight Leg
Why it's a problem:
- Massive impact forces up leg
- Shin splints, knee pain common
- No elastic energy storage
- Inefficient force production
How to fix it:
Cue: "Land softly, bend your knee slightly"
Drill: Barefoot running on grass
- Remove shoes (carefully, start short)
- Run on soft grass
- Body naturally shifts to better landing
- Feel the difference
- Transfer to shoes gradually
Timeline: 4-6 weeks (requires patience)
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Issue #4: Low Cadence / Bounding
Why it's a problem:
- Too much time in air
- Heavy landing forces
- Inefficient energy use
- Injury risk from impact
How to fix it:
Cue: "Quick light steps, like running on hot coals"
Drill: Metronome running
- Use metronome app at 170-180 bpm
- Match steps to beats
- Start at slower pace
- Gradually increase speed while maintaining cadence
Timeline: 2-3 weeks
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Issue #5: Poor Posture / Forward Lean from Waist
Why it's a problem:
- Restricts breathing
- Limits hip extension
- Creates lower back stress
- Reduces power output
How to fix it:
Cue: "Run tall, lean from ankles not waist"
Drill: Wall lean drill
- Stand arm's length from wall
- Fall forward keeping body straight
- Catch yourself on wall
- Feel the ankle lean, not waist bend
- Maintain this position while running
Timeline: 2-3 weeks
⚠️ Is Your Child Stuck in the Injury Cycle?
If your child keeps getting the same injury despite rest, physio, and treatment, the problem isn't healing - it's the movement pattern causing the stress.
Read our complete guide: [Why Your Child's Running Injuries Keep Coming Back (And How to Stop It) →]
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These are the exact progressions taught in the Play Series - with video demonstrations, parent guides, and week-by-week improvement plans.
For young athletes ages 8-12 building form foundations, Play Easier provides game-based drills and simple cues that work. [Learn about Play Easier →]
Competitive athletes ages 10-16 ready to optimize form for maximum speed benefit from the detailed coaching in Play Faster. [Explore Play Faster →]
If your child's poor form has already led to injuries, Play Stronger addresses root causes with movement pattern correction. [View Play Stronger →]
Not sure if your child's form issues warrant professional coaching? Check: [5 Signs Your Child Needs Running Technique Coaching →]
For a complete guide to choosing the right youth running coach: [Youth Running Coach Melbourne Guide →]
For young athletes just starting their running journey: [Running for Beginners Guide →]
When You Can DIY vs When to Get Professional Help
You Can Probably Help Your Child Yourself If:
✅ Form issues are minor
✅ Your child is motivated to improve
✅ You have time for 3x weekly practice
✅ Issues are obvious (arms crossing, posture, etc.)
✅ No injury history
✅ Your child is ages 8-12 (more adaptable)
Recommendation: Use our Play Series programs with parent coaching guides
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You Should Seek Professional Help If:
⚠️ Significant form dysfunction
⚠️ Recurring injuries
⚠️ Visible asymmetry or limping
⚠️ Pain during or after running
⚠️ Your child has given up trying
⚠️ You're unsure what to focus on
⚠️ Form hasn't improved after 6-8 weeks of practice
Recommendation: Start with professional assessment (our 1-on-1 sessions for Melbourne locals), then use Play Series for ongoing development
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The Hybrid Approach (Best of Both)
Many families:
1. Get 1-2 professional assessments (identify specific issues)
2. Use Play Series programs for structured practice
3. Implement parent coaching at home
4. Periodic professional check-ins (confirm progress)
This balances expert guidance with cost-effectiveness and long-term support.
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The Easiest Way to Improve Your Child's Running Form
Structured Programs with Parent Coaching Guides
Play Easier (Ages 8-12) - $199
Foundation Form Development
Perfect for young athletes building proper mechanics from scratch.
Includes:
✓ 7-week progressive program
✓ Video coaching for every drill
✓ Parent guides showing EXACTLY what to look for
✓ Simple cues that work for kids
✓ Game-based practice (makes it fun!)
✓ Before/after assessment tools
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Play Faster (Ages 10-16) - $299
Performance Form Optimization
For competitive athletes refining technique for maximum speed.
Includes:
✓ Advanced mechanics training
✓ Sport-specific applications
✓ Video analysis guidance
✓ Progressive form refinement
✓ Performance testing protocols
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Play Stronger (Ages 12-16) - $399
Injury Prevention Form Correction
For athletes whose poor form has led to recurring injuries.
Includes:
✓ Movement pattern assessment
✓ Corrective exercise progressions
✓ Strength integration
✓ Injury-proofing protocols
✓ Long-term form maintenance
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Complete Bundle - $599 (Save $298)
All three programs. Perfect for multiple children or comprehensive development.
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Melbourne Locals: In-Person Form Analysis
1-on-1 Assessment Sessions:
- Detailed video analysis
- Personalized correction plan
- Hands-on coaching
- From $150/session
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Free Resources
📚 Complete Guide: [Youth Running Coach Melbourne →]
🎯 Need Help? [5 Signs Your Child Needs Coaching →]
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30-Day Money-Back Guarantee
Try any Play Series program risk-free. Not satisfied? Full refund, no questions asked.
[Start Improving Form Today →]
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