Lean forward with staggered stance, left leg bent forward and right leg and hips slightly bent behind body. Position right arm slightly forward and left arm back to sides of body.
Swing right knee forward while left leg extends back and remains in contact with ground. In unison to leg movement, swing left bent arm forward and right bent arm back. Extend right leg forward as left heal rises off ground. Extend left foot as left hip and knee terminate extension propelling body forward as both feet are no longer in contact with ground. Begin to swing left arm back and right arm forward. Continue to extend right knee in preparation for initial landing while raising left heel toward buttock. As right foot makes contact with ground continue to pull left heel toward buttock. Allow right knee to bend as it quickly travels underneath body. As left knee begins to be pulled forward, left arm continues to travel back behind body while right arm continues to swing forward. Repeat running pattern with movements on opposite sides, alternating between sides. Continue running until specific distance is covered or prescribed time has elapsed.
Running involves running faster than 6 mph (~10 kmph) whereas jogging involves traveling at a pace of less than 6 mph (~10 kmph). Also see Sprinting, a more powerful and faster form of running performed in short bouts.
Body leans forward during Initial take-off strides. Afterwhich, keep body and head more upright throughout run. Lean forward slightly (~10%) from ankle (not hips) with torso upright. Alternative initiation form involves leaning forward at left ankle while stepping forward with right leg. To lean from ankles, lean whole body forward until body begins to fall forward. Immediately step forward and begin running.
Arm swing to opposes high rotational forces produced from the legs to maintain straighter forward path during running. Swing arms opposite to legs with arms bent to sides approximately 90° and shoulders and hands relaxed. After foot makes contact with ground, allow knee to bend slightly so leg absorbs impact and so it can later extend forcefully behind body.