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!