4 Running Form Mistakes – And How To Fix Them
When you’re just starting out with running, chances are your form isn’t the first thing on your mind. You’re probably more focused on building up your stamina or just getting through those first few runs! And you’re not alone – even people who’ve been running for years often don’t give much thought to their form.
But here’s the thing: running with good form can make your runs feel smoother, help you avoid injuries, and even improve your performance over time. It’s easier than you might think, and a few small tweaks can make a big difference.
Let’s look at some common running form mistakes – and how to fix them!
Overstriding
Overstriding happens when your foot lands too far out in front of your body, usually with a hard heel strike. While it might feel like you’re taking bigger, more powerful steps, it actually slows you down and puts extra stress on your joints. Over time, this can lead to discomfort, knee pain, and injuries like shin splints.
The fix
- Shorten your stride – Focus on taking smaller, quicker steps. Your foot should land closer to your body, directly under your hips. This reduces the braking force that happens when you overstride.
- Aim for a higher cadence – A good goal is about 170-180 steps per minute, which can help keep your strides light and efficient.
- Land softly – Try to land on the middle of your foot rather than your heel, and think about running as quietly as possible – it’s a good cue to help reduce impact and improve your form.
Poor posture
Running with poor posture – like slouching your shoulders, leaning too far forward, or arching your back – can make your runs feel harder than they need to be. It can also restrict your breathing, leaving you feeling out of breath sooner, and it can cause aches and pains too, especially in your back or neck.
The fix
- Run tall – Imagine a string gently pulling you upward from the top of your head. This simple mental trick can help you maintain an upright, balanced position.
- Relax your shoulders – Keep your shoulders low and loose. If you notice them creeping up toward your ears, give them a quick shake-out mid-run.
- Engage your core – Think about gently tightening your stomach muscles to keep your torso steady. This adds stability and reduces strain on your back
- Look ahead – Keep your gaze focused on the horizon, not down at your feet. It’ll help align your neck and spine naturally.
Uncontrolled arms
Your arms might not seem that important when running, but they play a big role in keeping your rhythm and balance. Swinging your arms too high, crossing them over your body, or keeping them stiff can waste energy and throw off your momentum. It’s a small thing, but over time, it can make your runs feel harder than they need to.
The fix
- Keep them at 90 degrees – Bend your elbows at a comfortable 90-degree angle and let your arms swing forward and back – not across your chest. This helps you maintain balance and efficiency.
- Loosen your grip – Your hands should be relaxed – like you’re holding an egg or a piece of paper in each hand without crushing it. Avoid clenching your fists or letting your hands stiffen
- Match your stride – Your arms should swing naturally with your legs. If your stride feels smooth, your arms will too. Practice staying relaxed and letting them flow with the movement.
Tensing your upper body
It’s easy to unknowingly carry tension in your shoulders and neck while running – especially if you’re feeling nervous or pushing yourself hard. But all that tightness can sap your energy and leave you feeling stiff or uncomfortable. It can even make it harder to breathe, which is the last thing you want during a run.
The fix
- Stay aware – Check in with your body every few minutes. Are your shoulders creeping up? Are you gripping your hands too tightly? Adjust and relax as needed.
- Shake it out – If you feel tension building, let your arms drop by your sides for a few steps, then return to your normal form.
- Breathe deeply – Deep, rhythmic breathing helps your body stay loose. Think about “exhaling” the tension out as you run.
- Relax your face too – Tension can show up in unexpected places, like your jaw or forehead. A gentle smile (yes, really!) can help you stay relaxed.
How do I know if I'm running wrong?
Now that you know some of the most common running form mistakes, how do you tell if you’re making them?
- Filming yourself running is one of the easiest ways to spot what’s working and what might need adjusting. Sometimes, things that feel “normal” – like overstriding or tensing your shoulders – can look completely different when you see them on video.
- Set up your phone to film yourself, or ask a friend to help you out. You could even have a consultation with a running coach for a proper analysis of your form. Check how your foot is landing, if your posture is upright, whether your arms are moving smoothly, and if your upper body looks relaxed.
- Track your progress over time to see how your running form improves as you make adjustments.
Ready to get started?
Improving your running form doesn’t have to be complicated. By focusing on small adjustments – like shortening your stride, relaxing your upper body, and maintaining good posture – you’ll make running feel smoother, more enjoyable, and safer.
To make improving your form even easier, try FunRun! FunRun is a beginner-friendly app designed to help you build healthy habits – without overdoing it. Our running adventures are all about small, achievable goals, so you can focus on getting out there, staying injury-free, and having fun while you improve your form.
