Common Running Form Mistakes and How to Correct Them
While every runner has unique biomechanics, certain form errors can sabotage your performance and lead to injuries. Here are four problematic running styles to avoid and expert-recommended fixes.
1. The Cheerleader
Problem: Excessive heel kick wastes energy with exaggerated air time
- Test: Try hill repeats with butt kicks to feel the inefficiency
- Fix: Increase cadence to 85-95 steps per minute (count right foot strikes for 30 seconds × 2)
2. The Giant
Problem: Loud footstrike creates unnecessary impact (2-3× body weight per step)
- Fix: Run quietly like a ninja – focus on soft landings and smooth roll-through
- Pro Tip: Periodically remove headphones to check your footfall sound
3. The Unicorn
Problem: Overstriding brakes your momentum and increases injury risk
- Fix: Land with foot under center of gravity, lean slightly forward from ankles
- Drills: High knees, butt kicks, and 10-second stride-outs pre-run
4. The Old Man Shuffler
Problem: Low knee lift and dragging feet (common when fatigued)
- Fix: Incorporate high knees and skips in warm-ups
- Mid-run Correction: Do 5-10 high knees to reactivate proper form
Form Improvement Checklist
- Record yourself running to identify form flaws
- Include form drills in every warm-up
- Focus on one correction at a time during easy runs
- Strengthen hip flexors and glutes to support proper mechanics
Source: active.com | #RunningForm #InjuryPrevention #RunEfficiently
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