STRIDE RIGHT – FIND YOUR PERFECT RUNNING MATCH

Published: 25/11/2025, By: Priya Gopaldas

Priya Gopaldas is a doctor, ultrarunner, and mountaineer, so she knows a thing or two about pushing limits – and about keeping your body in one piece while doing it. In this guide, the Sports Direct ambassador breaks down why running form matters, how the right trainers can support your stride, and practical tips you can use on every run. Whether you’re a beginner, chasing a marathon PB, or just want to run more comfortably, this guide is for you.

I still remember the buzz I felt buying my first pair of carbon-plated running shoes. I’d read all the hype – faster times, better efficiency, that spring-loaded feeling – and couldn’t wait to try them. I was so excited, I wore them for every run for three weeks. The result? Persistent knee pain after nearly every session.

At the time, I didn’t realise that these high-performance shoes were designed specifically for race day. With minimal support and built-in propulsion (which can unintentionally increase stride length), they were putting far too much stress on my knees. Perfect for my marathon day personal best, but not for daily training.

That experience taught me an important lesson: the right shoe depends on how you run, not just how fast you want to go. Whether you’re a beginner or chasing a new PB, understanding your running form – and choosing a shoe that supports it – can make all the difference to performance, injury prevention, and overall enjoyment.

1. WHY RUNNING FORM MATTERS (FOR EVERYONE)

Running form is more than just “looking good” while you run. It’s about efficiency, injury prevention and comfort. When your body moves with proper mechanics, every step feels smoother, lighter and more sustainable.

Here’s what can go wrong with poor form:

• Overstriding (landing your foot too far ahead): higher impact and increased risk of injury
• Heel striking with a locked knee: greater stress on joints
• Slouched posture: less efficient breathing and tired shoulders
• Uneven cadence: wasted energy and early fatigue

Fixing these doesn’t require a running specialist – just awareness, small adjustments and the right support underfoot. That’s where your shoes come in.

2. MEET THE SHOES: THREE WAYS TO SUPPORT YOUR FORM

Over the last few weeks, I’ve been testing out three newly released Nike shoes – the Vomero Plus, Structure 26, and Pegasus Premium – during my training. I’ve worn them on easy runs, tempo sessions and even a long run. Here’s what I found:

For stability and support? Nike Structure 26

Best for: Overpronators or runners who need arch support (for example, if your foot rolls inwards when you run)

Key features:

• Midfoot support system for stable alignment around the medial arch and lateral heel
• ReactX foam throughout for cushioning
• 10mm heel-to-toe drop for smooth forward motion and reduced strain on the Achilles and calf muscles

My take: When I first wore this shoe, I didn’t think it was built for stability. It’s sleek, not bulky, and feels surprisingly quick. On long runs, I feel noticeably more aligned and less fatigued – especially through my knees and hips – without compromising performance.

For a Balanced, Responsive Run? Nike Pegasus Premium

Best for: Neutral runners, beginners and all-round training

Key features:

• Three-layer system: ZoomX foam on top (light and responsive), Air Zoom unit in the middle (for bounce), and ReactX foam in the heel (for stability)
• Smooth heel-to-toe transition
• Breathable arch support

My take: I’ve worn many versions of the Pegasus, and this is the most premium-looking yet – it could pass as a fashion trainer. The responsiveness of the triple-layer design does add a touch of weight, but the Pegasus remains one of the best all-round trainers: speedy, yet durable enough for high mileage.

For comfort and all-round performance? Nike Vomero Plus

Best for: Runners who prioritise cushioning

Key features:

• 45mm stack height for maximum comfort
• 100% ZoomX foam, lightweight and responsive
• Rocker-style geometry for smooth transitions, even when fatigued
• Durable outsole for traction and stability

My take: These trainers are pure comfort – my go-to for easy or recovery runs. The cushioning makes it feel as though you’re floating, even on tired days.

Get To Know The Nike Vomero Plus, Structure 26 and Pegasus Premium here.

3. DOCTOR-APPROVED FORM TIPS YOU CAN USE RIGHT NOW

Foot Strike: Aim for the Midfoot Strike

Landing too far back (heel striking) can send shock up through your legs. Try to land with your foot under your hips, not out in front – ideally on your midfoot.

• Cue: “Land softly, like you’re sneaking up on someone.”
• Shoe tip: The Structure 26 helps prevent arch collapse with medial arch and lateral heel support, without feeling rigid.

Cadence & Stride: Keep It Short and Quick

A cadence of around 170–180 steps per minute works best for most runners. Avoid stretching your stride too far forward to reduce injury risk and improve efficiency.

• Cue: “Fast feet, short steps.”
• Shoe tip: Lighter, more responsive trainers like the Pegasus Premium naturally promote a quicker cadence.

Posture & Core: Run Tall

Leaning from the waist or slouching can reduce lung capacity and cause fatigue. Keep your chest open, engage your core lightly, and lean slightly from the ankles.

• Cue: “Run tall, like there’s a string pulling you up from your head.”
• Shoe tip: Cushioned shoes like the Vomero Plus help maintain form on long runs. For overpronators, the Structure 26’s arch support ensures alignment from feet to hips and spine.

Arm Swing: Keep It Efficient

Your arms help drive rhythm. Keep them bent at 90 degrees, swinging forward and back, not across your body.

• Cue: “Thumbs brushing your waistband.”
• Shoe tip: In springy trainers (such as carbon-plated models), relax your shoulders and arms to stay fluid and avoid tension.

4. COMMON RUNNING FORM MISTAKES AND HOW TO FIX THEM

Overstriding

• Problem: Reduced efficiency, higher impact on knees.
• Fix: Increase cadence and land closer to your body. Think “fast feet, short steps.”
• Best shoe match: Pegasus Premium or Vomero Plus for a lighter, more natural stride.

Heel Striking with Locked Knees

• Problem: Harsh impact on joints, potential for shin splints and knee pain.
• Fix: Land softly with slightly bent knees under your body.
• Best shoe match: Pegasus Premium encourages a smooth, natural stride.

Slouching During Long Runs

• Problem: Fatigue, inefficient movement, and reduced lung capacity.
• Fix: Check your posture every mile. “Run tall” and “open your chest.”
• Best shoe match: Structure 26 for stability, or Vomero Plus for fatigue-resistant support.

5. HOW TO PRACTISE BETTER FORM – ONE RUN AT A TIME

Form-Focused Warm-Up (5 minutes)

• Leg swings (30 sec per leg): improves range of motion
• High knees (30 sec): activates hip flexors and core
• A-skips (30 sec): encourages midfoot landing
• Light jog with short strides (2 min): warms up while reinforcing efficient cadence

Mid-Run Focus Cues

• Every 5 minutes, check posture: tall spine, relaxed arms
• Add 3-4 sets of 20-second strides to reset cadence

Post-Run Reflection

• Did I maintain good posture throughout the run?
• How was my foot strike?
• Was my cadence smooth and steady?
• How did my trainers feel as I fatigued?
• Where did I feel the most tension – core, hips, shoulders or feet?

Pro Tips

• Rotate your trainers depending on the type of run – not every run needs a race-day shoe.
• Monitor fatigue – poor form often appears when you’re tired.
• Record your form occasionally or ask a friend to film you. Awareness is everything.

FINAL THOUGHTS: BETTER FORM, ONE STEP (AND SHOE) AT A TIME

You don’t need to be perfect – just intentional. Improving your running form is a process, not a performance. The right pair of trainers can make that journey smoother, safer and more enjoyable.

Whether you’re finding the best running trainers for beginners, preparing for a marathon, or simply trying to make running feel better – start with your form, and support it with the right footwear.

Listen to your body. Try different trainers. Keep it simple. With a little practice and smart choices, you’ll be running faster, stronger and happier in no time.