Running form mistakes can lead to injuries, decreased performance, and burnout. Whether you’re training for your first 5K or your next marathon, improving your running technique can make a huge difference. At FreeToRun.net, we help runners correct form errors so they can run stronger, longer, and injury-free.
In this article, we’ll break down the top running form mistakes and show you how to fix them step by step.
In this article
1. Overstriding
The mistake: Landing with your foot too far ahead of your body, often leading with the heel.
Why it’s a problem: Overstriding increases impact on your joints, reduces efficiency, and can lead to common running injuries like shin splints and runner’s knee.
How to fix it: Focus on landing with your foot under your hips. Slightly increase your cadence (steps per minute) to encourage a shorter, quicker stride.
2. Poor Posture
The mistake: Slouching or leaning too far forward from the waist.
Why it’s a problem: Bad posture restricts your breathing and puts unnecessary strain on your back and shoulders.
How to fix it: Run tall with a slight lean from the ankles. Keep your chest open, head up, and eyes looking ahead—not down at your feet.
3. Heel Striking with a Locked Knee
The mistake: Landing with a stiff, extended leg and locked-out knee.
Why it’s a problem: This creates a jarring impact that can cause knee pain and long-term injury.
How to fix it: Keep a soft bend in your knee when landing. Visualize a smooth, circular motion with your legs instead of reaching forward.
4. Inefficient Arm Swing
The mistake: Arms crossing the body, flapping, or barely moving.
Why it’s a problem: Poor arm mechanics waste energy and disrupt your balance.
How to fix it: Keep your elbows bent at 90 degrees, hands relaxed, and arms moving forward and back—not side-to-side. Your hands should pass by your waist, not cross your midline.
5. Tension in the Hands and Face
The mistake: Clenched fists, tight shoulders, or a scrunched face.
Why it’s a problem: Tension in your upper body reduces overall running efficiency and can lead to fatigue.
How to fix it: Relax your hands as if you’re holding a potato chip without crushing it. Shake out your arms mid-run to release tightness. Smile—seriously, it helps you stay loose!
Running Form Mistakes: Quick Recap
Here are all five mistakes and the fix for each one in a single graphic. Save it and take one fix with you on your next run.
How to Spot Running Form Mistakes in Your Own Running
Most runners can’t feel these mistakes while they’re happening. A few simple checks will show you which ones to work on first.
- Film yourself from the side. Have a friend record ten seconds of you running past. Pause the video when your foot touches down and see whether it lands under your hips or out in front.
- Listen to your feet. Loud, slapping footsteps usually mean you are overstriding and braking with every step.
- Do a body scan each mile. Check your jaw, shoulders, and hands, and let go of any tension you find.
Pick one fix at a time. Changing everything in a single run is the fastest way to get frustrated.
Improve Your Running Form with Expert Coaching
These small corrections can make a big difference over time. But the best way to make sure you’re moving correctly is to get a running form analysis or attend a running technique clinic.
At FreeToRun.net, we specialize in helping runners avoid injury and unlock their full potential with expert coaching and personalized feedback. Our coaching is built on the Pose Method of running, and at every clinic we film your running so you can see your own form.
Ready to run smarter, not harder?
Join our next running form clinic and learn how to run the way your body was built to move.