Running is like riding a bike, right? You never forget how to do it no matter how long it’s been since you’ve been in the saddle.

But sometimes after a layoff or a training break, I seem to forget how to run. It’s not that I can’t put one foot in front of the other, but I just don’t get a sense of free, fluid motion in my stride.

It’s as if that swift and graceful gazelle (in my imagination) has been trounced and replaced by a lumbering elephant. I need a head-to-toe running form makeover to get my gazelle back.

A golf instructor once told me that the best way to teach kids a proper swing is to have them watch the pros. That may be true for running form as well. Although each runner has a distinct set of biomechanics, fast runners share several traits which we can emulate.

Obviously, it’s not so easy to watch runners in person, but broadcasts of major running events offer hours of video examples. Once you have the ideal runner in your head, be that runner.

Many running form issues are simply bad habits we’ve fallen into over the months and miles on the road. It takes at least a month if not longer to break a bad habit and replace it with a good one. Focus on one area of running at a time during easy runs until the new form feels natural, then target another area.

For a total form makeover, start at the top. Run tall, head up, eyes focused on the road ahead, not the road beneath your feet. If you tend to clench your jaw, try keeping your tongue against the backs of your front teeth.

Running with your head up also helps prevent neck and shoulder tightness. Occasionally during your run, purposefully roll your shoulders down and back to release any tension.

Arms aren’t just along for the ride. For efficient running, carry your hands at approximately waist level in a loose fist, thumbs on top. Arms should swing back and forth, hands lightly brushing your hip bones with each stride. Crossing your hands over center may be just a habit but it could indicate a weak core.

That weak core causes inefficient running and can lead to back, hip or leg pain or injury. You’ll want to target any of these issues in off-road strength training.

Hips are the base of efficient running and the power center of your stride. Focus on moving your legs smoothly back and forth with each stride keeping hips level. Don’t twist to gain a longer stride. Instead, think of pushing forward from the glutes rather than pulling the ground toward you.

Runners’ knees can take a beating, especially if you twist or over-stride with each step. Run like a horse: Focus on lifting your knees to begin each stride, then pull your heels in close to shorten the leg’s lever. Land with the foot directly under the body to lessen stress on your joints.

Winter is a great time to watch how your feet land. Choose a spot with a little snow cover or soft surface that leaves a footprint. Run about 20 yards with a normal stride, then go back and look at your footprints.

Your steps should be facing forward (not toed in or out) with even pressure or deeper marks toward the ball of the foot. A deeper print in the heel indicates over-striding while deeper marks on the inside or outside could mean you are stressing your knees and may want advice on running shoes to correct that issue.

Simply becoming aware of bad form habits is a good step toward better running. There are also plenty of resources in print and online with exercises and drills to improve running form.

Improved form won’t magically elevate you to professional level. I know I’ll never be a gazelle. But with a little focus on form, I’ll be that elephant that runs like a gazelle.

Upcoming events

Wednesdays, 6:30 p.m.: Mojo Run Group, Cranberry Township. All paces, distances and ages welcome. 724-772-2808 or info@mojorunningpittsburgh.com

Saturdays, 8 a.m.: Up-N-Running Group Run, Valencia. All paces, distances and ages welcome. 724-898-2525 or shoes@runpa.com

Saturdays: Butler Babes group trail runs, various locations. Run various distances on trails in area parks. tamsuemcg@embarqmail.com

Saturday, 9 a.m.: Trot the Trails 5k, Rittman, OH. Run on grounds of Rockin T.K. Stables. www.westernreserveracing.com

Saturday, 9 a.m.: Butler Babes Group Trail Run, Moraine State Park. tamsuemcg@embarqmail.com

Sunday, 8 a.m.: Butler Babes Group Trail Run, Moraine State Park. tamsuemcg@embarqmail.com

Jan. 29, 8 a.m.: Winter Buckeye Trail Runs, Peninsula, OH. Choice of 50k, 26.2 or 13.1 miles through scenic Cuyahoga Valley National Park. www.westernreserveracing.com

Feb. 2, 6 p.m.: UPMC Sports Academy, Cranberry Township. Free presentation at UPMC Lemieux Sports Complex. This month’s topic: Runners: Stay on the Road and Out of the Doctor’s Office. 724-720-3068 or turleype@upmc.edu

Feb. 4, 9 a.m.: Allegheny 9 – North Park 10k, Allison Park. Part of Allegheny 9 series showcasing the nine Allegheny County parks. 724-327-7627 or www.acparksfoundation.org

Feb. 4, 10 a.m.: PREP4PITT-1: Trout Island Tromp, Sharpsville. Out and back on rail trail. First race of marathon race series. 724-301-6775 or info@mctrails.org

Feb. 4, 10 a.m.: Winterfest 5k, Moraine State Park. kplant@zoominternet.net or runsignup.com

Feb. 11, 10 a.m.: Community Options Cupid’s Chase 5k, Pittsburgh. Starts near Heinz Field on Northshore Trail. 412-431-7079 or bridget.haney@comop.org

Feb. 12, 10 a.m.: Valentine’s Prediction Run, Erie. Starts at Presque Isle State Park Rotary Pavilion. Erierunners.club

Feb. 12, 10 a.m.: Valentine’s Day Run, Mt. Lebanon. Greater Pittsburgh Road Runners event with choice of 2 miles or 5 miles starting at Mt. Lebanon High School. 412-341-0684

Feb. 19, 9:30 a.m.: Dirty Love 10k, Willoughby Hills, OH. Scenic trail run through North Chagrin Reservation in Cleveland Metroparks. www.westernreserveracing.com

Feb. 25, 10 a.m.: The Spring Thaw 10, 15 or 20 Mile, North Park. Consecutive laps around North Park Lake. 412-490-0881 or www.eliterunnersracing.com

Race results

Get Fit Families Reindeer 5k, Dec. 3: Zach Leachman, 1st Overall M, 17:16; Sam Owori, 2nd Overall M, 17:31; Mark Hunkele, 3rd Overall M, 19:07; Tara Lucot, 1st Overall W, 19:45; Alaina Hicks, 2nd Overall W, 21:39; Maddie Gagnon, 3rd Overall W, 21:59; C J Singleton, 1st 11-12 M, 19:09; Mike Fugate, 1st 19-29 M, 19:27; Jerod Witwicki, 1st 13-19 M, 19:42; Troy Zangaro, 2nd 19-29 M, 20:21; Chris Irwin, 1st 30-39 M, 20:30; Matthew Opdyke, 2nd 40-49 M, 21:02; Courtney Miller. 3rd -29 M, 21:27; Zac Baker, 2nd 13-18 M, 21:38; David Fugate, 2nd 50-59 M, 21:41; Owen Schessler, 2nd 11-12 M, 21:47; Peter Kaup, 3rd 50-59 M, 22:07; Elizabeth Hunkele, 1st 11-12 W, 22:41; Aaron Depew, 3rd 40-49 M, 22:42; Ryan Steigerwald, 3rd 11-12 M, 22:43; Julia Zalenski, 2nd 11-12 W, 23:08; Abby Kreber, 3rd 11-12 W, 22:43; Sam West, 1st 9-10 M, 23:45; Angelina Hunkele, 1st 9-10 W, 23:47; Adam Zalenski, 3rd 13-18 M, 23:56; Aidan Hicks, 2nd 9-10 M, 24:09; Canaan Sauers, 3rd 9-10 M, 24:23; Elise Hilton, 1st 13-18 W, 24:25; Debbie Fugate, 1st 50-59 W, 24:36; Jenna Moorehead, 2nd 13-18 W, 25:10; Jenna Moorehead, 2nd 13-18 W, 25:10; Jeremy Jarrell, 3rd 30-39 M, 25:13; Max Colangelo, 1st 7-8 M, 25:20; Dianne Zalenski, 2nd 40-49 W, 25:55; Brady Hunkele, 2nd 7-8 M, 25:58; Jackson Huttman, 1st 1-4 M, 25:59; Taylor Huttman, 1st 5-6 W, 25:59; Madeline Huttman, 1st 7-8 W, 25:59; Laura Hillock, 2nd 50-59 W, 26:32; Megan Crawford, 1st 19-29 W, 27:19; Cindy Suber, 3rd 50-59 W, 27:21; Mary Eschenfelder, 3rd 19-29 W, 31:32; Alexis Ropelewski, 3rd 13-18 W, 33:46; Cambria Drewry, 2nd 5-6 W, 36:11; Joel Lopez, 22:46; Noah Petersen, 23:08; Bill Schessler, 23:11; Enrique Garcia-Lamelas, 24:03; David Suber, 24:10; Bodey Balfour, 24:34; Koven Johnson, 24:52; Sydney Perry, 25:06; Jon Zalenski, 25:55; Craig McLane, 27:08; Rachel Rutkoski, 27:47; Mary Ann Savage, 27:53; Denny Crawford, 28:06; Jill Hanna, 28:56; Derek Hicks, 28:59; David Colangelo, 29:04; Lori McClafferty, 29:26; Melissa Dykstra, 30:41; Owen Dressler, 31:14; Katie Jamison, 31:18; Matthew Sauers, 32:46; Keelin Schessler, 32:46; John Ropelewski, 33:46; Jesse Gahring, 35:09; Megan Gahring, 35:09; Anna Cantella, 35:17; Charles Cantella, 35:17; Kayci Clouse, 36:41; Cindy Clouse, 36:55; Sarah Rattigan, 36:55; Kim Kenetz, 38:03; Curtis Graf, 38:15; Laura Graf, 38:15; Bailey Kondes, 38:26; Dane Schmidt, 43:50; Robert Schmidt, 43:51

Get Fit Families Reindeer 1 Mile, Dec. 3: Zach Leachman, 1st Overall M, 5:12; Mike Fugate, 2nd Overall M, 5:44; Zac Baker, 3rd Overall M, 5:53; Maddie Gagnon, 1st Overall W, 6:19; Alexandra Gongas, 2nd Overall W, 6:44; Dianne Zalenski, 3rd Overall W, 6:52; C J Singleton, 1st 11-12 M, 5:54; Noah Petersen, 2nd 11-12 M, 6:34; Owen Schessler, 3rd 11-12 M, 6:53; Canaan Sauers, 1st 9-10 M, 6:53; Sam West, 2nd 9-10 M, 6:55; Elizabeth Hunkele, 1st 11-12 W, 6:57; Koven Johnson, 3rd 9-10 M, 7:21; Angelina Hunkele, 1st 9-10 W, 7:25; Jackson Stewart, 1st 7-8 M, 7:31; Riley Perry, 1st 7-8 W, 7:31; Sydney Perry, 3rd 11-12 W, 8:05; Bella Kling, 3rd 9-10 W, 8:07; Judah Sauers, 1st 5-6 M, 8:34; Ryan Rattigan, 2nd 7-8 M, 8:39; Aislyn Schessler, 1st 5-6 W, 9:00; Bill Schessler, 3rd 40-49 M, 9:01; Ann Cheman, 1st 60-69 W, 9:02; Annelise Dykstra, 3rd 7-8 W, 9:22; Taylor Huttman, 2nd 5-6 W, 9:52; Gianni Karnes, 3rd 7-8 M, 10:05; Chris Hughes, 2nd 30-39 M, 10:09; Jamie Cravotta, 2nd 5-6 M, 10:15; Amy Cravotta, 2nd 40-49 W, 10:17; Charlie Kling, 3rd 5-6 M, 11:01; Erin Kling, 2nd 30-39 W, 11:02; Jackson Huttman, 1st 1-4 M, 11:08; Leigh Huttman, 3rd 30-39 W, 11:02; Avery Zangaro, 1st 1-4 W, 11:09; Jimmy Erfort, 7:59; Ryan Steigerwald, 8:05; Carly Cravotta, 8:10; Naiomi Sauers, 8:18; Ainsley McClane, 8:56; Ainsley McClane, 8:58; Madeline Huttman, 9:52; Megan Hughes, 10:11; Addison Cravotta, 10:17; Keelin Schessler, 10:26; Colin Hunzeker, 10:38; Sara Hughes, 12:28; Shannon Warnes, 12:41; Emily Warnes, 12:42; Gabriel Kukkonan, 12:48; Charlie Dykstra, 13:15; Melissa Dykstra, 13:15

Send comments and suggestions: Patricia Neubert, 435 Cherry Valley Rd., Saxonburg, PA. 16056. Phone 724-352-4395. E-mail lotzak@consolidated.net.

Pat Neubert is a running columnist for the Butler Eagle.