The Running Form Mistake Causing Your Injuries
The first essential tip is - Correct Running Form, which is Your Running Superpower
More than 70% of runners get injured every year, and poor posture is often the sneaky culprit behind sore knees, cranky hips, and that “why do my shins hate me?” feeling.
Think of posture as your foundation. Good posture, correct form and aligned stance all help with:
· improved breathing mechanics,
· reducing strain through your joints,
· keeping your centre of mass right where it needs to be —
Imagine a string gently lifting you from the top of your head. Keep your head, shoulders, and hips stacked. No slouching, no leaning like you’re battling hurricane winds.
And here’s the fun part: when you fix posture, everything else starts improving too.
Next running tip is about your running CADENCE, which is The Rhythm of Efficient Running
Cadence is just the number of steps per minute you take. The magic zone for most runners is around 180 steps per minute.
When you have good Cadence, you will:
· take Shorter, quicker steps
· reduce impact forces on your body
· not be overstriding anymore
· feel lighter and smoother
The biggest mistake Runners make is letting their cadence drop too low during slow runs, turning an easy session into a shuffle that would make a sloth impatient.
Look at Eliud Kipchoge. Even when he’s running slow, his cadence stays sharp. His foot lands under a flexing knee — not way out in front. Now That’s efficiency.
If your cadence sits under 170, try this: keep the same pace, aim for quicker, lighter steps, don’t speed up — just move more efficiently. Soon, you’ll feel like the ground is helping you glide instead of fighting you.
Now let’s look at the 3rd essential running tip which is your FOOT STRIKE
This is The Great Debate
Heel strike? Midfoot? Forefoot?
Which one is really the correct one?
Here’s the truth: extreme heel striking or extreme forefoot striking can increase injury risk, but the best foot strike is the one your body naturally adopts when you fix posture and cadence.
When cadence improves, foot strike adjusts automatically. When posture improves, foot strike adjusts automatically. No need to force anything weird or unnatural.
The goal is simply: land under your body, not out in front. Do that, and your efficiency skyrockets.
When you land under your body, it is almost always going to land on your forefoot as running on your heels under your hips is very awkward and uncomfortable.
The best way to practice this is to do some quick little butt kicks and then get into a jog. Every minute, do a little butt kick while you are running and then keep jogging with the same foot strike that you got on the butt kicks.
For the last essential tip lets look at ARM SWING
Your arms actually do more than you think. They stabilize your torso, control hip rotation, and help maintain pace.
Here’s the formula:
• Keep your shoulders relaxed
• Bend your Elbows around 90°
• Swing straight in front of you and not across your body
• Focus on the backswing — that’s where the power hides
When you allow your arms to cross the center of your body, you are allowing for your hip to over rotate and therefore you are both loosing some efficiency and also increasing the risk of getting sore hips later in your running journey.
Just try this, stand still and swing your arms in the correct manner without letting your arm cross the center of your body, can you feel that? Exactly, there is nothing to feel.
Now while still doing this let your arms just cross the center of your body and notice what you feel in the hips, feel the extra twisting. This is what is happening when you run.
When your arms swing correctly, your legs follow. Think of them as the metronome for your entire run.