Summarize:

Even when you are not running, you should try to keep good posture. This will naturally improve your form when running. When you stand, keep your back straight and your shoulders rolled back. Try to work standing up if you can to naturally strengthen your back muscles. Dynamic stretching exercises are a good warm-up for running. These increase your range of motion and help prepare your muscles for exercise. Dynamic stretches include: Shoulder circles: slowly move your shoulders forward in a circular motion. Do ten times before rolling them backwards in a similar motion. Side bends: Stand straight with your legs apart. With a straight arm, reach down the side of your legs before coming back to the center. Repeat with the other side of your body. Hip circles: Put your hands on your hips. Make a circle with your hips, keeping your legs and torso still. Leg swings: Balance your weight on your left side of your body. Swing your right leg back and forth rapidly. (You can balance your left hand on a wall if necessary). Do 6-10 times before switching to your other foot. Leg bouncing: Brace your hands against the wall. Quickly bounce on the on the balls of your feet. Your heels should be lifting from the ground. Your arms are an underutilized force that will balance and push you forward. Strength training may be able to increase your overall energy, running economy, and endurance. Try to have two training sessions a week. Some exercises you can try are: Bench press: Lie on a bench with two dumbbells extended above your shoulders. Lower one dumbbell to shoulder height, and slowly lift it back up until your arm is straight. Lower the other dumbbell in the same manner. Bicep curls: Hold a dumbbell in both hands. Stand straight with your elbows near your torso and your palms facing forward. Curl one arm up slowly. Wait a second before lowering it back down. Repeat with the other arm. Dumbbell squat to press: Hold a dumbbell in both hands at shoulder height. Slowly lower into a squat. Rise back up, stretching the dumbbells above your head. Your arms should be straight above your head. Lower the weights back to shoulder height before repeating. Core exercises will increase your energy and provide essential stability to your running. These exercises will often not just give your abs strength, but they can also strengthen your hips, glutes, and legs, which are essential components for a good stride. Some good core exercises are: Plank: Lie down on your stomach. Lift your body until it is resting on your forearms and toes. Your body should form a straight line from your shoulders to your toes. Try to hold the pose for at least 20 seconds. Bridging: Lie back on the ground. Your knees should be bent about hip's width apart. Relax your arms on the floor. Squeeze your glutes. Lift your hips and pelvis off the ground. Your body should form a straight slope from your knees to your neck. Hold for 10 seconds before lowering. Lunge with a medicine ball: Hold the medicine ball with both hands straight in front of your body. Lunge forward, bending the front leg and keeping the back leg straight. Move the medicine ball from right to left across your body before bringing it back to center.
Improve your posture. Stretch before running. Strengthen your arms. Train your core.