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Common Running Form Errors and How to Fix Them

Running is a fantastic way to stay fit, but even seasoned runners can develop habits that hinder performance and increase injury risk. At RunWalk Tulsa, we emphasize the importance of proper form to ensure every stride counts. By addressing common running form errors, you can run smarter, not harder.

1. Swinging Your Arms Across the Body

What You Might Be Doing: Allowing your arms to swing wide or cross over your midline.
Why It Hurts: This wastes energy, disrupts efficient forward-back motion, and can force compensations in your legs.
How to Fix It: Keep your elbows at about a 90° angle close to your body. Swing your arms forward and back without crossing them in front of your torso. Relax your shoulders and hands to maintain a smooth rhythm.

2. Looking Down Instead of Ahead

What You Might Be Doing: Focusing your gaze on your feet or the ground just a few feet ahead.
Why It Hurts: This restricts breathing, stresses your neck and upper back, and compromises alignment, leading to fatigue or injury.
How to Fix It: Keep your chin level and eyes 10–20 feet ahead. Maintain an open posture with a long neck, relaxed shoulders, and an easy chest. Breathe deeply and smoothly.

3. Clenching Your Fists

What You Might Be Doing: Tensing your hands or gripping tightly.
Why It Hurts: Excess tension travels down to your shoulders, wasting energy and disrupting rhythm.
How to Fix It: Relax your grip and shake out your hands. Imagine carrying an egg—don’t crush it. Allow your arms to swing naturally with minimal effort.

4. Pushing to Get Faster Every Single Day

What You Might Be Doing: Increasing speed, distance, or effort on every run without proper recovery.
Why It Hurts: Without rest, muscles don’t repair, injury risk rises, and overtraining leads to burnout.
How to Fix It: Schedule rest and “easy” days. Use slower runs for active recovery. Let your energy guide you. Proper nutrition, hydration, and sleep support recovery and performance.

5. Overstriding

What You Might Be Doing: Landing with your front foot too far ahead of your center of mass.
Why It Hurts: Hard landings can cause shin splints or knee issues, reduce efficiency, and don’t always increase speed.
How to Fix It: Shorten your stride, increase cadence, focus on push-off from the back foot, and land under your body. For long-term progress, combine this adjustment with cadence drills.

Putting It Into Practice

Warm up before every run with walking or light jogging.
Record yourself or have someone observe your form—seeing is believing.
Make one change at a time, focusing on posture one week, arm motion the next.
Be consistent but patient—real improvements take time.

Why Fixing These Mistakes Matters

Correcting common running errors can lead to:

Improved running economy—less fatigue at the same pace.
Fewer aches, pains, and injuries.
More enjoyment—when things feel smooth, your confidence grows.
Better long-term progress, since your body is working more efficiently.

FAQs

Q1: How can I improve my running form?

A1: Start by focusing on your posture, arm swing, and stride. Regularly practicing drills and seeking feedback can also help.

Q2: Why is overstriding bad for runners?

A2: Overstriding can lead to injuries like shin splints and knee pain, and it reduces running efficiency.

Q3: How can RunWalk Tulsa help me improve my running form?

A3: RunWalk Tulsa offers structured training programs that emphasize proper form, injury prevention, and the Galloway Run-Walk-Run method. Our experienced coaches provide personalized guidance to help you run smarter and safer.

Conclusion

By addressing these common running form errors, you can enhance your performance, reduce injury risk, and enjoy your runs more. At RunWalk Tulsa, we’re committed to helping runners of all levels improve their technique and achieve their goals. Join us today and take the first step towards better running form!

Top 5 Training Mistakes to Avoid – Insights from RunWalk Tulsa

Training for a race is exciting, but many runners fall into patterns that slow progress or increase injury risk. By learning to spot these pitfalls, you can make your running more efficient, enjoyable, and sustainable. Here are the top five training mistakes—and how to avoid them.

1. Neglecting the Magic Mile

The Magic Mile is a proven tool from the Jeff Galloway method that helps runners determine the right pace for training and racing. Skipping it often leads to inconsistent pacing or running too hard.

Solution: Run a Magic Mile every 4–6 weeks to adjust your paces and run/walk ratios. This ensures your training matches your current fitness level and improves performance in both training and race situations.

2. Running Long Runs Too Fast

One of the most common running mistakes to avoid is pushing the pace during long runs. It feels good at the moment, but it can undermine endurance development and increase fatigue.

Solution: Keep your long runs at least 2 minutes per mile slower than goal race pace. Following the Galloway Run Walk Chart can help you pace correctly and prevent overtraining.

3. Cutting Long Runs Short

Long runs are the foundation of endurance. Skipping them or cutting them short weakens stamina and mental confidence.

Solution: Treat your long runs like important appointments. Use the Galloway Run Walk Chart to plan distances and intervals. This gradual approach builds endurance safely and effectively.

4. Ignoring Signs of Fatigue or Injury

Pushing through pain can turn a small issue into a long-term injury. Many runners ignore warning signs, thinking toughness means running no matter what.

Solution: Listen to your body. Swap a run day for a walk day if you feel overly fatigued. Explore Resources on injury prevention, recovery strategies, and smart training adjustments to keep you on track.

5. Overlooking Nutrition and Hydration

Even the best training plan won’t work without proper fuel. Poor nutrition and hydration lead to fatigue, cramping, and slower recovery.

Solution: Use long runs to practice your race-day fueling strategy. Visit Eating for Endurance – Fuel Your Performance for guidance on meals, hydration, and mid-run energy. Practicing these strategies in training ensures your body is ready for race day.

Quick Tips for Smarter Training

Use Your Magic Mile: Run a Magic Mile every 4–6 weeks to set accurate training paces. Track progress and adjust your run/walk ratios accordingly.
Pace Long Runs Properly: Keep long runs slower than race pace using the Galloway Run Walk Run Chart. Slower long runs improve endurance without overloading your body.
Don’t Skip Long Runs: Consistency is key. Schedule long runs ahead of time, and treat them like essential appointments.
Listen to Your Body: Fatigue and minor aches are signals. Replace a run day with a walk day when needed, and explore Resources for recovery strategies.
Practice Fueling: During long runs, test your race-day nutrition and hydration plan. See Eating for Endurance – Fuel Your Performance for ideas on fueling strategies that work.

Frequently Asked Questions (FAQs)

Q: How often should I run the Magic Mile?
A: It’s recommended to run the Magic Mile every 4–6 weeks to adjust your training paces and run/walk ratios accordingly.

Q: What if I feel pain during a run?
A: Listen to your body. If you experience pain, it’s advisable to swap a run day for a walk day and consult with a healthcare professional if necessary.

Q: How can I improve my endurance?
A: Consistent long runs, proper pacing, and adequate nutrition and hydration are key factors in building endurance.

Q: What should I eat before a long run?
A: A balanced meal with carbohydrates and protein 2–3 hours before your run can provide sustained energy.

Q: How can I stay motivated during training?
A: Setting realistic goals, tracking progress, and joining a supportive community like RunWalk Tulsa can help maintain motivation.

For more personalized guidance and to connect with a community of runners, consider joining RunWalk Tulsa’s training programs. Whether you’re aiming for a 5K or a marathon, our Galloway-based Run-Walk-Run and walking programs are designed to help you succeed. Visit runwalktulsa.com to learn more and get started today!

Jeff Galloway on Stretching for Runners

Stretching is often considered a must for runners, but Jeff Galloway, Olympian and creator of the Run-Walk-Run method, has a different perspective. His decades of coaching and experience show that stretching before running is not only unnecessary—it may even hurt performance.

At RunWalk Tulsa, we follow Galloway’s research-driven approach to training, which emphasizes smart warm-ups, walk breaks, and safe recovery over outdated stretching routines.

The Origin of the Stretching Myth

So where did the idea that runners must stretch before running come from? According to Jeff Galloway, it all started decades ago when a football or basketball coach was handed a track team to train.

Not knowing much about distance running, the coach simply used what worked in explosive sports: long static stretches before practice. Over time, this routine was repeated and passed down until it became tradition—even though there was no scientific or performance-based reason for distance runners to do it.

This is how the stretching myth was born. Runners assumed stretching before every workout was necessary, even though the evidence—and Galloway’s experience—says otherwise.

Galloway’s Key Recommendations on Stretching

Skip pre-run static stretches.
Galloway warns that stretching cold muscles before running can reduce strength and lead to injury.
Warm up instead.
Begin with a few minutes of walking or slow jogging followed by a few acceleration gliders. This naturally prepares your muscles without the risks of static stretching.
Post-run stretching is optional.
If you like stretching, keep it light and gentle after your run. But it’s not required for recovery.
Listen to your body.
Tight muscles are better relieved through walk breaks, slower pacing, and rest—not aggressive stretching.

Stretching Myths (According to Jeff Galloway)

Myth: All runners must stretch before a run.
Truth: Walking or jogging to warm up is far more effective.
Myth: Stretching prevents injuries.
Truth: Stretching doesn’t prevent running injuries. Galloway recommends walk breaks and gradual mileage increases instead.
Myth: Longer stretches equal better performance.
Truth: Overstretching can do more harm than good.

FAQs on Stretching (Based on Jeff Galloway’s Guidance)

Q: Should I stretch before running?
A: No. Galloway advises warming up with walking or very slow jogging followed by a few acceleration gliders instead of stretching.

Q: Does stretching prevent running injuries?
A: No. Injuries are more effectively avoided through smart pacing, walk breaks, and gradual training.

Q: When should I stretch, if at all?
A: After your run, and only if it feels good. Keep it gentle.

Q: Why do so many runners believe stretching is required?
A: Galloway explains that it came from early coaches of other sports who applied static stretching to track athletes, creating a lasting myth.

Q: Should beginners stretch more than experienced runners?
A: No. Galloway’s guidance is the same for everyone: warm up with movement, not static stretching.

At RunWalk Tulsa, we trust Jeff Galloway’s proven methods. By skipping unnecessary pre-run stretching and focusing on proper warm-ups, walk breaks, and recovery, you’ll run more comfortably and reduce your risk of injury.