About the Program
Welcome to the Runner’s World Guide to Running Form, where we understand there’s no single “perfect” way to run. Rather than prescribing one ideal technique, this program introduces different types of runners to show how form can influence comfort, performance, efficiency, and injury risk across every style of runner. In our four-chapter series, you’ll meet beginners, PR chasers, athletes stuck in the injury cycle, and masters runners who’ve been at it for decades.
Guided by clinical exercise physiologist Heather Milton, each chapter explores the movement patterns most likely to be holding runners back. You’ll learn to spot these patterns, understand why they happen, and apply drills, cues, and adjustments that can help address them.
Whether you’re dealing with recurring aches and pains or simply want to run more efficiently, this program, available exclusively to Runner’s World+ members, shows how small changes can make a meaningful difference.
Meet Your Host
Heather Milton, MS, RCEP, CSCS, has practiced exercise physiology for decades, performing metabolic testing, biomechanics analysis, health evaluations, and return-to-sport programming for runners of all levels.
As cofounder of Master My Run, Heather leads workshops, classes, and one-on-one sessions to help runners perform at their best. She is also the founder of Stronger With Science, where she works with health and fitness technology companies to provide expertise in exercise physiology, performance, and user-centered program design. Additionally, Heather serves on the health board for Lark Technologies and the High Performance Board for USA Football.
Heather began her athletic career as a gymnast and later transitioned to running and strength training. She is especially passionate about specialized programs for women of all ages, strength and conditioning for runners, and developing creative, effective programming for athletes with complex medical backgrounds.
Who Is This Program For?
The Runner’s World Guide to Running Form is for runners who want to better understand their bodies so they can train in a way that supports long-term success. Whether you’re dealing with recurring aches or injuries, seeking performance gains, adapting to changes in your body over time, or building confidence as a new or returning runner, this program will show how small adjustments can make a meaningful difference.
Explore the Runner’s World Guide to Running Form by Chapter
What You Will Learn
- Why small form changes matter: Discover how subtle mechanical differences can influence efficiency, performance, and injury risk.
- How to recognize common form patterns: Learn what these patterns may—and may not—reveal about performance.
- Why running form is individual: Understand why there’s no single “perfect” running form and how technique should adapt based on the runner.
- What to change and what to leave alone: Know when it makes sense to experiment with form cues and when it’s better to not interfere.
- How to apply form cues in your running: Practice simple adjustments during an actual run, not just in a lab setting.
Donna Raskin has had a long career as a health and fitness writer and editor of books and magazine articles. A certified run coach who has practiced yoga for many years, she also loves to lift weights, dance, and go for long walks with her hound dog, Dolly.
Brian has spent more than a decade focused on creating compelling news, health, and fitness content—with a particular interest on enthusiast activities like running and cycling. He’s coordinated coverage of major events like the Paris Olympics, Boston Marathon, New York City Marathon, and Tour de France, with an eye toward both the professional race and the engaging stories readers love.
Kristen Wagner joined the Runner’s World and Bicycling team as a senior health & fitness editor in November 2024 with a decade of magazine editorial experience. In her role, she prioritizes content that supports the brands’ marquee video programs and works closely with members on exclusive Train With opportunities. Since joining the team, Kristen has caught the bug for running! She completed her first 5K and looks forward to accomplishing longer race distances. Passionate about all things wellness, Kristen enjoys Pilates and long walks with her dog, Koda.
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Heather Milton, MS, RCEP, CSCS, has practiced exercise physiology for decades, performing metabolic testing, biomechanics analysis, health evaluations, and return-to-sport programming for runners of all levels. As cofounder of Master My Run, Heather leads workshops, classes, and one-on-one sessions to help runners of all levels perform at their best. She is also the founder of Stronger With Science, where she works with health and fitness technology companies to provide expertise in exercise physiology, performance, and user-centered program design. Additionally, Heather serves on the health board for Lark Technologies and the High Performance Board for USA Football. Heather began her athletic career as a gymnast and later transitioned to running and strength training. She is especially passionate about specialized programs for women of all ages, strength and conditioning for runners, and developing creative, effective programming for athletes with complex medical backgrounds.
