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Experts share their best tips to help you stay calm, cool, and collected while you’re out on the run.

It’s possible to run fast without clenching every muscle in your body. Just look at some of the pros like Cole Hocker, Nikki Hiltz, or Sarah Vaughn who seem to clock seriously fast times while making it look like an easy walk (er, run) in the park.

These pros and many others have mastered running with slack shoulders, fluid arms, and a powerful stride, all while seeming light on their feet. It’s the art of running relaxed—and it can actually help your performance.

Experts encourage you to run relaxed on easy and long run days—those workouts where you’re meant to go at an easy effort. But running relaxed is a tool you can use to your benefit for any type of run.

“It is important to remain relaxed in terms of not recruiting muscles that don’t need to be recruited, because that can increase the energy that you’re using for the run,” Heather Milton, M.S., exercise physiologist at NYU Langone Health’s Sports Performance Center tells Runner’s World. This can cause you to fatigue and slow down more quickly, she explains.

For example, lifting your shoulders up toward your ears or tensing up your face while you run requires more energy than letting your upper body and jaw hang a little looser. This could also affect form: If you’re running tensely upright, without a forward lean, you’re less able to activate the glutes, and your knees take on more force, potentially leading to knee pain, Milton explains.

To help you perfect the art of running relaxed and get the most out of your workouts, we tapped experts for their best tips.

Quick Forms Tips to Help You Relax on the Run

When it comes to running relaxed, maintaining the proper running form is key and will help improve your efficiency. Although not everyone’s stride is the same, keep these cues in mind while you’re out clocking miles:

➥Keep Your Upper Half Loose

Run

➥Lean Forward

“What we want to see is that there is a slight angle of your running, so from your ankle through your hips, through your shoulders, you’re progressively closer to your target, looking forward,” Milton says. You can imagine your body in a slight diagonal line as you run forward. This will enable a greater amount of lower leg activation, better push off, and better hip extension. It can also reduce your risk for injury and improve your performance, she explains.

➥Make Your Center Stable

“The core should be a stable column on which we run and can have more effective push off,” says Milton. This is why it's important to build core strength, she adds.

➥Drive Forward With Your Feet

In terms of your feet, Milton recommends you focus on swiping the ground behind you while you run.

8 Tips to Help You Stay Relaxed on the Run

Beyond fixing your form, here are a few things you can try leading up to race day and during your run to help you maintain that relaxed run posture. Rather than implementing all of these tips at once, try out a few of them to see which ones work best for you so you stay calm, cool, and collected on the road.

1. Work on Your Mobility

Limited range of motion can hinder your ability to run more relaxed.

“It really takes access to every joint movement in the body,”John Goldthorp, a certified personal trainer and run coach tells Runner’s World. If you can’t freely move your joints, then you can’t make the necessary movements that you need to help you run really well, he explains.

This is why he recommends working through different planes of motion (front to back, side to side, and rotational) before you run and even on non-running days.

To do that, practice moves like standing cat cow, side bends, and rib cage and pelvic rotations, all of which work the spine and upper body through the different movement patterns. Also, work on pronation

Working with a physical therapist or functional mobility specialist can also help you address these areas so you can improve your range of motion and run more fluidly.

2. Address Any Pain Areas

As you can imagine, or might have even experienced, running with pain can hinder your ability to relax. This is why Milton recommends strength training as a way to address some of your pain points.

For example, address shin splints by strengthening your feet, ankles, calves, and hips. Target pain associated with runner’s knee by strengthening your hips and inner quads.

“Strength training is a great way to make sure that your body is ready for the run,” says Milton.

3. Add Strides to Your Calendar

The key is to practice running short bouts at different paces like your easy, marathon, half marathon, 10K, 5K, and mile pace while relaxed, says Goldthorp. He recommends you start by introducing strides toward the middle or second half of an easy run.

“Like any new stimulus, you’ll want to introduce things gradually both in terms of how many repetitions you do and how fast you’re running them,” he explains. This may mean running four reps of 20-second strides with

Lastly, take a few minutes to gradually progress from a slow walk to a brisk walk and then to a light jog, says Goldthorp. “I always think to myself, I’m not really going to hit my ‘training pace’ for probably about 15 minutes,” so don’t rush it, he says.

This will not only help you ease into the run better, but it can help you find your rhythm more easily and allows you to remain relaxed as you adjust from not running to running slowly to running at a quick clip. Just remember to keep that loose feeling through each progression.

5. Complete a Quick Self Scan

Before you head out for a run, Goldthorp recommends you take note of where you typically hold tension in your body. For example, do you clench your jaw or shrug your shoulders?

“Scan your body. If you notice tension, see if you can let it go, see if you can soften that area,” he says. You can also visualize that area of your body flowing like water.

Then, on the run, check for specific body cues, says Milton. For example, make sure you’re bringing your arms back directly behind you and then letting

If you’re running with a watch on race day “check in and check your splits and make sure that you’re not running too fast, which can create a lot of undue tension,” Milton adds. If you are going too fast, she recommends coming back to your breathing and making sure it feels appropriate for your target pace.

8. Don’t Be Afraid to Give It Your All

There might be times, especially at the end of a workout or race, where we’re willing to get ugly and push past our comfort zone to hit your goal time or beat an opponent, says Accetta. In these moments, it’s acceptable to push yourself even if that means tensing up a bit.

The key is recognizing when to kick it into high gear, like when you’re sprinting to the finish. You don’t want to waste all your energy too soon, Accetta explains. Even when you do pick it up, remember some of those form tips of keeping your upper body loose and your jaw slack so your legs have the energy they need to turnover fast.

Some victories are measured by finish times. Others are defined by the obstacles overcome simply to reach the starting line.

For American Paralympic swimmer Ali Truwit, completing the New York City Marathon represented far more than covering 26.2 miles. It was the culmination of an extraordinary journey of survival, resilience, and unwavering determination that began with a life-altering shark attack just two years earlier.

On a crisp November morning in 2025, Truwit crossed the iconic finish line wearing a carbon-fibre running blade, fulfilling a promise she had made while recovering in a hospital bed after losing her lower left leg. The emotional milestone marked another remarkable chapter in one of the most inspiring comeback stories in modern sport.

The road to that unforgettable finish began only days after Truwit celebrated a major personal achievement. In May 2023, she completed her first marathon in Copenhagen alongside her mother. Just ten days later, while enjoying a graduation trip to Turks and Caicos with former Yale swimming teammate Sophie Pilkinton, tragedy struck.

While the pair were snorkelling, a shark attacked Truwit, severely injuring her left leg. Displaying remarkable courage, the two swam approximately 55 metres back to their boat, where Pilkinton—then a medical student—quickly applied a tourniquet that stopped the bleeding and ultimately saved Truwit's life.

Doctors were forced to amputate her lower left leg on her 23rd birthday.

Even in the darkest moments of recovery, Truwit's determination never disappeared. Reflecting on having recently completed her first marathon, she joked with one of the first responders that at least she had managed to run a marathon before the attack. The responder's simple but powerful reply would remain with her throughout rehabilitation: "You'll run another one."

Those words became a source of hope during the long and demanding road back.

Only weeks after surgery, Truwit began learning to walk on a prosthetic limb before gradually returning to the swimming pool. The process was anything but straightforward. The water that had once been her sanctuary became a source of painful memories, yet she refused to allow fear to define her future.

Her relentless work ethic soon produced extraordinary results.

Less than 16 months after the attack, Truwit represented the United States at the Paris 2024 Paralympic Games, producing a sensational performance to claim both silver and bronze medals. Standing on the Paralympic podium was a powerful reminder of how far she had come in such a short period, and she dedicated those achievements to everyone who had helped save her life.

Still, another dream remained unfinished.

The New York City Marathon carried deep personal significance. It was not merely another endurance event but a symbolic return to the city where her life had changed forever. On November 2, 2025, she lined up in Staten Island accompanied by 13 family members and close friends, all proudly representing her nonprofit foundation, Stronger Than You Think. Among them was Pilkinton, the friend whose quick thinking had preserved her life on that unforgettable day in the Caribbean.

Together, they covered every mile of the marathon before celebrating an emotional finish that Truwit later described as being "over the moon."

Completing a marathon on a carbon-fibre running blade presents challenges far beyond those faced by able-bodied runners. The prosthetic demands greater strength from the hips, core, and remaining leg while requiring exceptional balance, coordination, and endurance. Truwit's preparation combined months of disciplined training, patience, and mental resilience as she effectively taught herself how to run again.

Her story extends well beyond medals and marathon finishes.

Inspired by her own recovery, Truwit founded Stronger Than You Think, a nonprofit organisation dedicated to helping individuals overcome physical and financial barriers following limb loss. Recognising that sports prosthetics can cost tens of thousands of dollars and are often not covered by insurance, the foundation provides financial assistance for prosthetic devices, supports water-safety education, and promotes opportunities within Paralympic sport.

The organisation has already helped provide more than 11 prosthetic limbs, delivered nearly $200,000 in direct support, and funded over 4,000 hours of water-safety lessons benefiting more than 700 young people.

Throughout her journey, Truwit has remained refreshingly honest about the emotional challenges that continue to accompany recovery. She has openly acknowledged that healing is an ongoing process and that grief can still come in waves. Rather than portraying an effortless comeback, she has demonstrated that resilience is built through persistence, even on the hardest days.

Her remarkable transformation resonates far beyond elite sport. While few people will ever experience the trauma she endured, countless runners and athletes understand the frustration of injury, disappointment, or rebuilding after adversity. Truwit's journey serves as a powerful reminder that recovery is rarely linear and that courage is often measured by the willingness to keep moving forward despite uncertainty.

Now looking ahead to the Los Angeles 2028 Paralympic Games, Truwit continues to redefine what is possible. She is no longer known simply as the swimmer who survived a shark attack. She has become a Paralympic medallist, marathon finisher, advocate, and symbol of resilience whose story continues to inspire athletes around the world.

Her journey proves that while life can change in an instant, so too can the strength of the human spirit. Sometimes the greatest triumph is not returning to the person you once were, but discovering someone even stronger than you ever imagined possible.

Sprint and hurdles superstar Sydney McLaughlin-Levrone has entered an exciting new chapter in her remarkable life, welcoming her first child with husband Andre Levrone. The four-time Olympic champion and women's 400m hurdles world record holder announced the birth of their daughter, Savannah Michelle Levrone, who was born on Sunday, July 12, 2026.

The couple shared the joyful news with an emotional message celebrating the arrival of their daughter and expressing gratitude to everyone who supported them throughout the pregnancy. Sydney described Savannah as "our blessing and our joy," while expressing excitement and faith for the future that lies ahead for their growing family.

The announcement marks a deeply personal milestone for one of the most accomplished athletes of her generation. Renowned for redefining the women's 400m hurdles through a succession of record-breaking performances, McLaughlin-Levrone now embraces a new role beyond the track as a mother.

The timing of the announcement adds another layer of significance. Just days earlier, Sydney reflected on the 10th anniversary of qualifying for her first Olympic Games at only 16 years old—a breakthrough that launched one of the most decorated careers in modern athletics. Ten years later, her journey has come full circle with another life-changing milestone, underscoring that her greatest moments continue to extend beyond sporting success.

The arrival of Savannah Michelle Levrone has been met with an outpouring of congratulations from athletes, fans, and the wider sporting community, who have celebrated the couple as they begin this new chapter together. As Sydney McLaughlin-Levrone steps into motherhood, the athletics world will undoubtedly continue to follow her inspiring journey—both on and off the track.

Ethiopia's Tsige Gebreselama produced one of the standout road running performances of the season on Sunday, storming to victory at the prestigious Boilermaker Road Race 15K in Utica, New York, with a sensational course record of 47:29.

From the opening kilometers, Gebreselama controlled the race with remarkable composure and precision, maintaining a relentless pace that ultimately erased the previous course record and secured one of the fastest performances ever recorded on the historic course. Her commanding display further reinforced her reputation as one of the world's leading road and distance runners.

The Ethiopian celebration continued as Melknat Wudu crossed the finish line in second place in 47:44, completing a dominant one-two finish for her country. Kenya's Priscah Cherono claimed third in 48:14 after a determined effort, rounding out a world-class podium in a race featuring some of the finest distance runners on the international circuit.

The battle behind the podium remained fiercely competitive. Kenya's Everlyn Kemboi finished fourth in 48:28, narrowly ahead of compatriot Selah Busienei, who clocked 48:31 for fifth. Ethiopia's Netsanet Desta and Alem Nigus Tsadik followed in sixth and seventh respectively, while Kenya's Mercy Cherono secured eighth place.

American athletes also delivered encouraging performances on home roads. Veteran Stephanie Bruce finished ninth in 50:40, with Jackie Gaughan completing the top ten in 51:02 to cap a strong showing for the host nation.

Boilermaker Road Race 15K – Women's Top 10 Results

1. Tsige Gebreselama (Ethiopia) – 47:29 (Course Record)

2. Melknat Wudu (Ethiopia) – 47:44

3. Priscah Cherono (Kenya) – 48:14

4. Everlyn Kemboi (Kenya) – 48:28

5. Selah Busienei (Kenya) – 48:31

6. Netsanet Desta (Ethiopia) – 48:46

7. Alem Nigus Tsadik (Ethiopia) – 48:48

8. Mercy Cherono (Kenya) – 50:23

9. Stephanie Bruce (United States) – 50:40

10. Jackie Gaughan (United States) – 51:02

The women's race combined exceptional depth with remarkable speed, as several athletes broke the 49-minute barrier in a contest that showcased the global strength of elite road running. Gebreselama's record-breaking run now stands as a new benchmark in the rich history of the Boilermaker 15K, adding another memorable chapter to one of the United States' most celebrated road races.

Kenya's Alex Matata delivered a sensational performance to claim the men's title at the prestigious Boilermaker Road Race 15K in Utica, New York, producing a dominant run that underlined his growing reputation as one of the world's finest road racers.

Matata surged to victory in an outstanding time of 42:24, mastering the demanding course with a display of strength, speed, and tactical brilliance. His commanding performance secured a memorable triumph in one of the United States' most celebrated road races, adding another significant international victory to his career.

Kenya's success was further highlighted by Kiprono Sitonik, who produced an equally impressive run to finish second in 42:53, completing a remarkable one-two finish for the East African nation. South Africa's Adam Lipschitz rounded out the podium after clocking 43:14 to claim third place following a determined effort.

The race featured a highly competitive international field, with American athletes Reid Buchanan and Hillary Bor finishing fourth and fifth respectively, while another Kenyan, Victor Shitsama, added to his country's strong showing by taking sixth place.

Matata's victory once again showcased Kenya's enduring strength in global road racing, as its athletes continued to dominate major international competitions through exceptional endurance, tactical awareness, and relentless finishing speed. His performance in Utica not only thrilled the spectators lining the streets but also reinforced the depth of Kenyan distance running on the world stage.

Men's Top 10 Results – Boilermaker Road Race 15K

1. Alex Matata (Kenya) – 42:24

2. Kiprono Sitonik (Kenya) – 42:53

3. Adam Lipschitz (South Africa) – 43:14

4. Reid Buchanan (United States) – 43:38

5. Hillary Bor (United States) – 43:40

6. Victor Shitsama (Kenya) – 44:02

7. Futsum Zienasellassie (United States) – 44:32

8. Charlie Sweeney (United States) – 44:37

9. Sam Lawler (United States) – 44:54

10. Tyler Berg (United States) – 45:08

With another major road racing title added to his résumé, Alex Matata continued his impressive 2026 campaign while reinforcing his status as one of the leading names on the international road racing circuit. The Boilermaker 15K once again delivered a high-quality contest, with athletes from across the globe producing memorable performances in one of the United States' most prestigious road races.

Eliud Kipchoge's remarkable World Tour continued on Brazilian soil as the Kenyan marathon icon completed the New Balance 42K Porto Alegre Marathon, crossing the finish line in 2:18:39 to place 12th overall during the second stop of his ambitious seven-continent global running tour.

Competing against a strong international field, the two-time Olympic marathon champion displayed the resilience and determination that have defined his legendary career. While the result was not among the victories that have made him one of the greatest marathon runners in history, Kipchoge once again demonstrated the unwavering commitment that continues to inspire athletes and fans across the globe.

Morocco's Zineddine Ouria claimed victory in a superb 2:08:49, with Kipchoge finishing 9 minutes and 50 seconds behind the race winner after navigating the demanding course in Porto Alegre.

Kipchoge began the race with controlled and confident pacing, reaching 5km in 15:34 before passing the halfway mark in 1:05:07. As the race entered its decisive stages, the pace gradually slowed, but the veteran marathoner pressed on with characteristic determination, completing the 42.195-kilometre challenge in 2:18:39.

For many, the story will be told through the finishing position. But for those who truly understand greatness, this journey is about far more than medals, records, or podium finishes. Kipchoge's World Tour is a celebration of the sport itself—an opportunity to connect with runners across every continent, inspire the next generation, and continue living by the philosophy that has become synonymous with his career: "No Human Is Limited."

The Brazilian appearance also carried added significance, coming shortly after Kipchoge was permanently honoured in Porto Alegre with his footprints unveiled at the entrance of Parque Harmonia—a lasting tribute to his extraordinary impact on distance running and his enduring legacy in the sport.

Once a champion. Forever an inspiration. Legends do not stop inspiring when the victories become fewer; they inspire because they never stop showing up. Through every stride, every finish line, and every challenge embraced, Kipchoge continues to prove that true greatness is measured not only by what an athlete wins, but by the lives they touch along the way.

With the second stop of his World Tour now complete, Kipchoge will turn his attention to the next chapter of his global adventure when he lines up at the Melbourne Marathon in Australia this October. Wherever he races, millions will once again follow the journey of a man whose legacy extends far beyond the stopwatch.