Top 7 Running Form Mistakes and How to Fix Them

Running—it seems so simple, right? Just lace up your shoes and hit the pavement. But as an avid runner and certified running shoe specialist, I can tell you that good running form can be the difference between a smooth, enjoyable run and a one-way ticket to injury town. The good news is, many common running form mistakes can be easily fixed with a little awareness and practice. Let’s dive into the top 7 mistakes and, more importantly, how to correct them to unleash your inner gazelle.

1. Are You Heel Striking? Try Focusing on Your Midfoot Landing.

One of the most frequent mistakes I see is heel striking. This happens when your foot lands too far in front of your body, with your heel absorbing the initial impact. The problem? This sends a jarring force up your legs, stressing your joints and potentially leading to shin splints, plantar fasciitis, and other overuse injuries.

The Fix: Aim to land on the middle of your foot, directly beneath your hip. Think of it like this: you want your foot to land like a rolling wheel, smoothly transitioning from the midfoot to the toes.

Pro Tip: Shorten your stride slightly. This will naturally encourage a midfoot landing and reduce the impact on your body.

2. Overstriding: Why You Should Avoid Reaching Too Far Ahead

Similar to heel striking, overstriding means your foot is landing too far in front of your center of gravity. This braking motion wastes energy and puts unnecessary stress on your knees and hips.

The Fix: Focus on increasing your cadence (the number of steps you take per minute). A good target is around 170-180 steps per minute. To find your cadence, count the times your right foot hits the ground in a minute.

Pro Tip: Imagine you’re running over hot coals—quick, light steps will keep you injury-free!

3. Bounding Up and Down: Maintain a Consistent Vertical Motion

If you’re expending too much energy bouncing up and down while you run, you’re likely not running efficiently. This vertical oscillation wastes precious energy that could be used to propel you forward.

The Fix: Visualize running tall with a slight forward lean from your ankles, keeping your core engaged. Think “forward momentum,” not “upward movement.”

Pro Tip: Imagine a string pulling you up from the crown of your head, lengthening your spine and promoting a more efficient stride.

4. Clenched Fists? Relax Your Hands and Arms for a More Relaxed Stride

Ever notice your hands balling up into fists as you run? This tension can radiate throughout your upper body, leading to fatigue and tightness.

The Fix: Keep your hands relaxed, as if you were holding a delicate potato chip between your thumb and forefinger. Your arms should swing naturally from your shoulders, not your elbows, creating momentum.

Pro Tip: Shake out your hands periodically during your run to release any tension.

5. Hunching Over: Why Posture is Everything

Slouching while you run restricts your breathing and can lead to neck and back pain.

The Fix: Maintain an upright posture with your shoulders relaxed and your back straight. Imagine a string pulling you up from the crown of your head.

Pro Tip: Engage your core muscles to support your spine and improve your overall running posture.

6. Ignoring Your Breathing: Unlock the Power of Proper Breathing

Believe it or not, how you breathe can significantly impact your running performance. Shallow breathing limits your oxygen intake, leading to fatigue and side stitches.

The Fix: Practice diaphragmatic breathing, where you inhale deeply into your belly, allowing your lungs to expand fully. Exhale fully, releasing all the air from your lungs.

Pro Tip: Try to synchronize your breathing with your strides, for example, inhaling for two steps and exhaling for two steps.

7. Forgetting to Cross-Train: Strengthen Your Running Muscles

Running is a repetitive activity that can lead to muscle imbalances if you don’t mix things up.

The Fix: Incorporate cross-training activities like strength training, yoga, or swimming into your routine. This will help strengthen supporting muscles, improve flexibility, and prevent injuries.

Pro Tip: Focus on exercises that target your core, glutes, and leg muscles, which are essential for strong and efficient running.

The Bottom Line: Listen to Your Body and Enjoy the Ride

Remember, running should feel good! Pay attention to your body and make adjustments as needed. Don’t be afraid to consult with a running coach or physical therapist if you have any persistent pain or discomfort. They can provide personalized guidance and help you achieve your running goals safely and effectively.

FAQ: Running Form Mistakes

Q: I tend to overstride. How can I shorten my stride and land more midfoot?

As an avid runner and shoe enthusiast, I’ve definitely been there! Overstriding is a common mistake. Try focusing on increasing your cadence (steps per minute). Imagine a metronome or use a running app to help you find a faster rhythm. This naturally encourages shorter, quicker strides, making you land more midfoot.

Q: My arms swing side to side, not front to back. Is this something to worry about?

You’re right to pay attention to your arm swing! It plays a crucial role in running efficiency. Instead of swinging your arms across your body, focus on driving them forward and back, keeping your elbows bent at around 90 degrees. Think about reaching into your back pocket with each swing. This helps propel you forward and promotes better balance.

Q: How can I tell if my shoes are contributing to my form issues?

Ah, the shoe factor! It’s always a good idea to have your gait analyzed at a specialty running store. They can help determine if your shoes are right for your foot type and running style. Worn-out shoes can definitely contribute to poor form, so make sure you’re replacing them every 300-500 miles.

Q: I’ve been working on fixing my heel strike, but it feels awkward. Is it really that important?

It’s great that you’re trying to change your foot strike! While landing midfoot is generally considered more efficient, the most important thing is to find what feels natural and comfortable for your body. Don’t force it if it feels off.

Q: I have a desk job and tend to hunch forward. How does this impact my running form, and what can I do?

You’ve hit on a common issue! Hours of sitting can lead to tight chest muscles and a rounded upper back, affecting your posture and running form. Focus on incorporating exercises that strengthen your back and core, such as rows, planks, and back extensions. Yoga and Pilates are also fantastic for improving posture.

Q: I struggle with bouncing up and down while running. How can I make my stride smoother?

It sounds like you might be overstriding a bit. Remember that running is all about forward momentum. Concentrate on landing softly and rolling through your foot smoothly, propelling yourself forward with each step. Imagine you’re gliding over the ground, minimizing any unnecessary up-and-down movement.