10 Common Running Form Mistakes and How to Fix Them

Running is probably one of the most beginner-friendly sports out there. After all, everyone knows how to run. Not everyone, however, knows how to run properly.

Focusing on proper form not only helps you run more efficiently, it’s one of the best things you can do to ensure that you remain injury-free. Running with good form means you will have more energy at the end of your workout, you’ll be able to run farther and faster, and you will avoid unnecessary stress on your body.

Below you’ll find 10 common running form mistakes that even experienced runners make. Fortunately, these mistakes can be corrected.

Mistake #1: Watching your feet

A proper running stance involves a straight spine. Often, runners keep their eyes down in order to mentally block out all of the distance they still have to travel. Looking anywhere but straight ahead during a run, however, will throw off your form.

This mistake can be corrected by looking ahead naturally or to exaggerate it, pinning your eyes on the horizon at the start of your run and keeping them there. Maintaining your gaze level will ensure that your head and neck remain aligned, which is essential to maintaining good posture throughout a run.

Mistake #2: Tensed shoulders

As fatigue begins to set in, so does tension. During a run, tension usually manifests in the shoulders, so that they begin to creep up toward the ears. Avoiding this ‘shoulder shrug’ is key to keeping the entire body relaxed and loose. Maintaining flexibility in the joints and muscles is essential to avoiding injury, so pay attention to this early sign of strain.

One good way to avoid tense shoulders is to perform a quick loosening exercise at every mile marker. To do this, simply raise your shoulders in an exaggerated shrug and then allow them to drop back down, nice and relaxed, in their proper position.

Mistake #3: Clenched fists

Another place tension can manifest is in a runner’s hands, causing them to clench in tight fists. This is not only a waste of energy, it’s a signal that the body is tightening up, a sure invitation for a running injury.

As with tensed shoulders, this mistake can be corrected by releasing any accumulated tension after every mile. At each interval, release your hands at your sides and shake them out. A good way to avoid holding your hands too tightly is to pretend you’re holding a bag of potato chips in each hand as you run. You want to keep your hands loose and easy, keeping those chips from crumbling.

Mistake #4: Rotating torso

Arm swing works in combination with leg stride to propel the body forward, but a mistake many runners make is to rotate the torso, swinging their arms side to side in an attempt to ease the load away from their tired legs. The upper and lower body should be working in combination when you run, doing an equal amount of work. When you try to use your upper body to relieve the amount of work your lower body is doing, your running form becomes inefficient and breathing becomes difficult.

This mistake can be addressed by imagining a line running down the center of your body from your head down to your waist. When you run, your hands should never cross this line. This will keep your shoulders straight and your upper body from rotating.

Mistake #5: Chicken wings

Pulling the arms up too close to the body is one of the most common lapses that occur in a runner’s form. More often than not, fatigue is to blame. As the body gets tired, a runner might compensate by limiting his or her upper body movements. Hence, the arms get pulled in. Like all tension-related mistakes, hugging the arms against the body is energy-draining and can result in stiffness along the shoulder and neck muscles.

Because this mistake tends to creep in as you get tired, the best way to fix it is to watch for it at specific intervals. Every mile or so, straighten your arms and then bring them back to their proper position at waist level. The bend at the elbow should be about 90 degrees and your elbows should rest at your sides, never in front of you.

Mistake #6: Leaning forward

Running with a slight forward lean helps you take advantage of gravity and eases the burden of propulsion on the legs. Too many runners, however, lean from the waist instead of the ankles. Hunching forward in this manner tightens the chest, making breathing difficult, and can also lead to neck and shoulder pain.

If you find yourself bending at the waist, or hunching your shoulders forward, you need to straighten up. Picture a thread attached to the top of your head, pulling your body upwards. The key is to “run tall,” with a straight spine, and with your shoulders erect.

Mistake #7: Over-striding

Overstriding is one of the most common causes of running-related injury. It happens because a runner mistakenly assumes that by taking larger steps, he or she will run faster and/or more efficiently. Taking overly large strides, however, means that your foot is landing outside your body’s center of gravity. Thus, with each step, you are actually forced to brake.

To correct overstriding, focus on landing each step on your mid foot or forefoot and below your body. If the lower leg, or anything below your knee, lands ahead of your body, you know you’re over-striding.

Mistake #8: Heel striking

Over-striding is one cause of heel striking, but there are other causes as well. Heel striking, or landing each step on the heel of the foot, is not only inefficient, it is stressful on the joints and muscles. Running should be fairly quiet. One sign that you are a heel-striker is if you slap the ground audibly with each step.

To ensure that you are striking the ground between your heel and mid-foot, imagine yourself running over hot coals, making your steps light and springy. Be sure to land every step directly under you or even slightly behind.

Mistake #9: Over-bending the knees

Bringing the legs up too high as you run is a surefire way to drain your body’s energy. While many sprinters are taught to bring their knees up when they run, this type of running is not recommended for extended distances.

If you find yourself over-bending your knees, imagine a line extending out just below your pelvis. Your knees are not allowed to cross this plane.

Mistake #10: Shallow breathing

Not paying attention to proper breathing is a mistake that runners at all levels make. During a run, you should focus on “belly breathing.” To practice belly breathing, lie on your back and place a hand on your abdomen. Your hand should move up and down with each breath. Making use of your total lung capacity ensures that you are supplied with adequate amounts of oxygen, which is vital to keep you moving.

Every runner falls prey to bad running habits at some point. By keeping an eye out for the most common mistakes, however, you can make sure that you avoid them. Taking the time to correct your running form will keep you running safely and efficiently.