Whether you are a beginner runner or an avid runner, being aware of the THREE most common running mistakes and how to fix them is so important to improve efficiency and prevent running injuries. Let’s dive right in!

Mistake #1: Inconsistency

Believe it or not, one of the main causes of running injuries is the lack of a running routine. Many people will run only when they have time, when they feel like it, or when the weather is nice. They also flip-flop in between different distances. Unfortunately, this is the perfect recipe for a running injury, inefficiency, and increased fatigue. 

Fix: Create a simple and attainable running schedule

To become a consistent runner, you must plan your running ahead of time and stick to it. No matter what. At the start of each month, plan how many times a week you will run, where you will run, and the distance you want to do. This is ideal for proper adaptation, increased fitness, efficiency, and injury prevention. 

Mistake # 2: Overstriding

Overstriding is when the front leg extends too far forward in front of your body. In other words, your step size is too large. This increases the “load” (stress) on your joints, especially the knees.  

Fix:  Change Your Technique –

1. Increase your cadence: Aim for an ideal running cadence of 180 bpm (you can get free metronome Apps designed for this) Do this while running at your normal, easy pace for a week or two. Focus on striking with each click of the metronome.
2. Aim for a mid-foot landing: Heel striking and overstriding go hand-in-hand. Aim to land on the ball of your foot – not the toes, but rather, somewhere in between. Focus on maintaining a quick cadence to help stay consistent with a healthy foot strike.
3. Increase lean forward: Aim to lean forward slightly at the hips – not by hunching your shoulders or chest. Avoid any sort of backward lean. 

Mistake #3: Lack of Hip/Glute Activation and Strengthening

Most runners don’t realize that glute/hip activation and strengthening actually keep the stride strong and consistent, as well as reduce the risk of injury. 

Fix: Try completing these 3 glute exercises 2 x week:

1. Hip Bridge Hold –  10 X 30 seconds hold
2. Leg Raises – Complete 20 leg raises on each leg while lying on all 4 sides – your back, stomach, and left and ride sides. Try to keep your leg as straight as possible and your hips level with each leg raise.
3. Clamshells with resistance band: This is done side-lying. Do 20 repetitions on each side. 

As a recap, consistency, short strides, and strong glutes are the top key components to increased fitness, efficiency, and injury prevention. 

As always, my team of Athletic Therapists and I are here for you if you have any questions, or concerns or want help regarding your running 🙂 Do not hesitate to contact us. 

Yours in Health,

Valerie