Running 12.5km is difficult enough without an obstacle course to worry about, so you can only imagine how you’ll look like after you’re halfway through the race. When you get tired, your running form starts to go to the pits, you begin to slouch, your head looks downward, your pace begins to shorten and your feet begin to slap the ground in a sloppy manner. Better fitness definitely helps you keep your form strong –here’s a primer on what to watch out for.

Land With Your Mid-Foot
How your foot lands will impact your running form – and possibly stave off injuries. Don’t land on your heels as that can expose you to knee and ankle injuries. Experts say a heel-first foot strike does not make use of the shock absorbent properties of the arch and foot. Instead, land with the mid-foot, as this running style lets you flex your leg when it touches the ground, fully utilising your foot’s natural shock-absorbing capabilities. Mid-foot strikers also have less contact time with the ground, making them quicker runners with more efficient running patterns. Still, don’t radically alter your running form overnight – ease into it and gauge your abilities accordingly.

Watch Your Stride
Where you place your foot also matters. Ideally, your feet should land below your centre of gravity (or below your body) as placing your feet too far forward can cause a braking motion. A longer stride length means you will need to rotate your hips to a much greater extent, and this can create a less efficient running form. With a shorter stride length, you’ll save energy and propel your body forward much more efficiently.

Run Tall
Run with your upper body upright and balanced above your hips with your head looking forward. This will minimise sideways movement. It’s not advisable though to include a forward lean though, because over long distances, that can cause strain to your lower back and might stop you from efficiently lifting your legs with each stride.

Bouncing Back
Admittedly, once you get fatigued, it’s going to be very difficult coaxing your body to run efficiently again, but this is a good checklist. Focus on your form, and you’ll be surprised how much easier running will feel.