Running is a great way to stay fit, but many people unknowingly run with poor technique. These mistakes, like bouncing too much, overreaching, or letting your hips drop, can waste energy and lead to injuries. This guide will help you understand five common running mistakes, what causes them, and how to fix them in simple terms.
1. The Jumper
What it looks like:
You’re bouncing up and down with each step instead of moving forward smoothly.
Why it happens:
Weak leg muscles, especially your calves and thighs. Too much push off from your toes.
Why it’s a problem:
Wastes energy and can cause shin splints, Achilles pain, or stress fractures.
Fix it:
Think forward, not upward: Imagine gliding forward like you’re skating.
Strengthen your legs:
Try calf raises, squats, and gentle jumping drills.
Take smaller, quicker steps:
Aim for a faster cadence (steps per minute) to keep your stride efficient.
2. The Overstepper
What it looks like:
Your foot lands way in front of your body, usually on your heel.
Why it happens:
You’re taking steps that are too long. You might think longer strides make you faster.
Why it’s a problem:
Creates a braking effect, slows you down, and can lead to knee pain, hamstring injuries, or shin splints.
Fix it:
Land closer to your body:
Imagine landing with your foot under your hips.
Midfoot over heel:
Try landing on the middle of your foot, not your heel.
Speed up your steps:
Aim for 170-180 steps per minute to keep your stride short and quick.
3. The Lazy Glutes
What it looks like:
Your hips and thighs aren’t doing enough work, and your lower back or hamstrings are overcompensating.
Why it happens:
Weak glute muscles (the muscles in your butt). Poor posture or running form.
Why it’s a problem:
Can lead to back pain, hip pain, or pulled hamstrings.
Fix it:
Wake up your glutes: Do exercises like bridges, clamshells, and resistance band walks.
Strengthen with weights:
Add squats and lunges to your routine.
Practice good form:
Running uphill or doing "butt kick" drills can help activate your glutes.
4. The Hip Dropper
What it looks like:
Your knees collapse inward, or your hips sway side to side when you run.
Why it happens:
Weak muscles on the sides of your hips (gluteus medius). Flat feet or overpronation (feet rolling inward too much).
Why it’s a problem:
Can cause knee pain, IT band issues, or hip pain over time.
Fix it:
Strengthen your hips: Try side planks, lateral band walks, and single leg squats.
Check your alignment:
Make sure your knees stay over your toes as you run.
Support your feet:
Use proper running shoes or orthotics if you overpronate.
5. The Side Stepper
What it looks like:
Your legs cross over an imaginary line, making your running look wobbly or zigzagged.
Why it happens:
Weak hips and core muscles. Poor body control and balance.
Why it’s a problem:
Wastes energy and can cause hip pain, IT band issues, or lower back discomfort.
Fix it:
Build core strength: Do planks, side planks, and exercises like single-leg deadlifts.
Run straight:
Imagine running on two parallel tracks, keeping your feet in line.
Get feedback:
Use a mirror or video to check if you’re staying aligned.
Keep Running Safe and Efficient
Running mistakes like these can slow you down and cause injuries, but they’re easy to fix with the right approach. Focus on strengthening key muscles, improving your form, and making small adjustments to your stride.
If you’re unsure about your technique or experiencing pain, a physiotherapist or running coach can help you identify issues and provide personalized advice.
Ready to start your recovery journey?
Book an assessment with our expert physiotherapists today.
