Why is Proper Running Form So Important?
Maintaining proper form while running is simply more effective. Adjusting your posture or stride can improve your ability to run farther or quicker, and even both! Additionally, correct form is crucial for avoiding minor injuries (known as “niggles” in the UK) such as runner’s knee, shin splints, and tendinitis. However, it is not recommended to suddenly alter your running form as this could result in injuries and hinder your progress.
Keep in mind that every person’s body is unique. Some changes in form may come easily to you while others may require significant effort. Resist the temptation to modify everything at once and instead make gradual adjustments, concentrating on one or two small changes at a time for a week or two before introducing new ones.
The Top Running Form Mistakes (and How to Fix Them)
Are you prepared to enhance your upcoming runs? We will examine the typical errors that even skilled runners commit, particularly when they’re exhausted.
Hunching Over
When I first began running, I struggled with maintaining proper form as fatigue set in. This caused strain on other regions of my body. A simple way to identify if you’re stooping over is by noting any discomfort in your back while running. To rectify this, incorporating core and upper body workouts into your cross training routine is vital, especially as you ramp up your distance. (Discover the significance of strength training for runners.)
Standing Straight Up
It is crucial to pay attention to the specifics of your posture while running. Slouching leads to a curved spine, which is not ideal. Yet, standing upright during a run puts pressure on your knees and lower back and disrupts your stride. Instead of hunching or standing completely straight, try leaning slightly forward to align your hips with your ankles while maintaining a straight spine. This will automatically push your chest out, rather than protruding your butt out, which misaligns your hips. Maintaining this posture improves your cadence and stride, without causing undue stress to your legs and back.
Looking Down
If you have ever spent time with a young child, you have probably had to remind them to look up while walking so they do not run into anything. This is also important to remember during runs. Not only can looking down cause a collision with other pedestrians, but it can also lead to poor posture and difficulty breathing. Make sure to keep your head up and focus your gaze slightly ahead to maintain an upright position.
Swinging Arms
While cruising on an outdoor run or the Peloton Tread, it’s easy to get carried away and start swinging your arms across your body. However, it’s important to resist the urge and keep your arms close to your ribcage, and in a 90-degree angle. By doing so, you’ll expend less energy and improve your endurance over time. If you struggle with this, try practicing during walks on the Peloton App or Tread before bringing it into your runs. Remember to relax your arms and avoid swinging them over your stomach.
Dragging Heels
When your heels don’t lift high enough during your stride, it’s often called “lazy heels”. This can strain your hip flexors and lead to IT band issues over time. That’s why mobility training is beneficial for runners, as it keeps them moving in different ways. A quick solution to this problem is to do a five-minute warm-up run and include heel kicks. This will help you lift your heels early on in your mid-stride, activate your glutes, and prepare your body for your main run. The heel kicks warm-up exercise is one of my go-to choices.
Running Mistakes that Lead to Injury
Stride length: A shorter stride is faster and safer
Taking long steps may give the impression of making significant progress, however, it actually hinders your speed when you overextend – putting your foot in front of the knee. Your stability is compromised as your foot is positioned too far forward, compelling your upper body to make up for it with each step. Moreover, your foot lingers longer on the ground when overstriding. While only a fraction of a second, this extra time is compounded over numerous strides per session, resulting in a tangible reduction in speed.
Your risk of injury can be increased by overstriding since it causes your leg to become straighter and stiffer, decreasing your body’s capacity to absorb the impact of your landing, which could result in shin, knee, or hip injuries. In contrast, it is recommended to land with your foot positioned below your knee since it promotes better form and is more beneficial for your body.
Cadence: More steps, fewer injuries
To rectify injury-inducing habits such as overstriding, increasing your cadence or the number of steps taken per minute can be effective. According to Dr. Pierre d’Hemecourt, who is an experienced marathon runner, medical director of the Boston Marathon, and director of the Injured Runner Clinic, the ideal cadence for everyone, regardless of height, weight and speed, ranges between 170 and 180 steps per minute. Although it may require shortening your stride, this technique maximizes the usage of your gluteal muscles located at the back of your buttocks.
Foot placement: Why you shouldn’t land on your heels
Reducing your stride length can assist in fixing the error of striking your heel while running. Striking your heel causes additional stress on your muscles, joints, and bones. It’s best to land on the middle of your foot.
Lean into your run
Your upper body’s posture affects your entire stride, as per Dr. Kristin Whitney. Adopting a posture of slouching or running without a forward lean, also known as “running in the back seat,” curbs your motion range and does not stimulate your glute muscles, according to Dr. Whitney, a sports medicine expert who handles injured runners at Boston Children’s and the Boston Marathon’s medical tent.
Hip alignment: Why you should run with level hips
It is effortless for the hip on the side of the foot leaving the ground to lower, causing misalignment in the body. A standing leg’s knee tends to cave in and rotate internally, putting undue pressure on the knees, when the entire body weight is on it.
Training plans: A little math goes a long way
Athletes who set themselves ambitious goals, such as running a marathon, often make the mistake of intensifying their training too quickly, leading to a lack of time for their bodies to adapt. “Beginning runners are at risk of injury if they push themselves too hard, too soon,” warns injury prevention expert, Sara Collins. Meanwhile, experienced runners may be prone to overuse injuries as a result of years of stress and repetition on their bodies.
When training for a major competition, make sure to gradually increase your distance by no more than 5 to 10 percent per week. For example, if you are currently running 10 miles per week, try adding only half a mile to a mile to your overall distance. It is important to listen to your body and only add more distance to your routine if you have had three successful runs without experiencing pain or discomfort higher than a 3 on a scale of 1 to 10 for the next 36 hours.
Take steps early to prevent running injuries
Dr. Whitney recommends consulting an injury prevention specialist to undergo a gait analysis before undergoing training for a marathon or other long run. This analysis will help you identify any form issues and work on correcting them. However, begin this process well in advance of your race day, especially if you have been running for an extended duration as your body requires adequate time to learn and adapt to new running habits.
Training dos and don’ts for runners
- Do give yourself at least one or two days off from running a week.
- Do cross train. Strength training, stretching, and mobility exercises are good for you and your running.
- Do pay attention to your form. Consider having a gait analysis with an injury prevention specialist.
- Don’t make major changes to your form shortly before a big event.
- Don’t add too much distance too quickly.
Remember, every runner is different. Understanding your unique running form and developing a training regimen that works for you are key to your success.
