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Common Running Form Mistakes

​Running is an art form. It’s not as simple as just lacing up your sneakers and letting it rip. Proper running form is vital to efficiency and longevity. Here are some of the most common mistakes that runners make that could lead to injuries or decreased performance.

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​1. Heel Striking

​There are a lot of forces that go through the legs and body with each footstrike when running. This isn’t inherently dangerous, but there are ways to distribute the forces and reduce the risk of overuse injuries. Heel striking puts a lot of stress through the shin bone and knee, leading to shin splints, runner’s knee, plantar fasciitis (or fasciopathy), and more.

2. ​Overstriding

​Overstriding goes hand in hand with heel strike. If your stride length gets too far out in front of you, the only option is to hit the ground with the heel.

3. Crossing Over

A narrow stride width can result in crossover, where the foot can almost (or in some cases will) cross the mid-line of the body. This could cause overpronation of the foot or stress structures around the knee or hip.

4. Tip Toe Running

​The opposite of heel striking is when someone runs on their toes. This will increase stresses through the calf and achilles.

5. Too Much Forward Lean

​We don’t want to be too upright, but we also don’t want to lean forward too far. It increases stress on the achilles and the low back muscles can get fatigued, leading to a feeling of tightness or pain.

​Whenever a runner comes through our doors we always assess their running form. If you think that you may have one of these faults, then come talk to a running specialist. Click the link below to request a Free Discovery Visit and we will get to the bottom of why you are dealing with pain. We only have a limited number of spaces each week, so claim yours now!


Dr. Brett Dick

PT, DPT, Owner of Limitless Performance Physical Therapy

We Help Active People ​Improve Pain And Performance ​In Their Favorite Sports And Activities.
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