Run on your midfoot. Many runners make the mistake of running while striking the ground first with the heel of their foot, rather than the middle of the foot. This creates an impact force line that starts in your heel, travels through the knee, into the hips, and you can feel it in your lower to middle back. You want this force line to travel through the leg muscles, and eventually your core, which is what striking with the middle of your foot will do.
You also need to keep your upper body stable and straight. Don’t hunch over with your shoulders because these forces more stress out of your abdominal muscles, and forces your knees to do most of the stabilization. Keep and upright body with a straight back and sturdy shoulders. Your back muscles will develop as a result, and in the process, keep your knees from doing extra work.
Don’t do more than you should. When you first start out, there is a tendency to run more miles than you should. Focus on your form rather than your distance, and the miles will come. If you do more than you should, your form will suffer due to fatigue, and you’ll develop bad habits.
Randy Palazzo always runs with proper form.