Whether you’re new to running or have years of experience under your belt, small technique errors can add up over time. Many runners don’t realise that habits they have developed, often unconsciously, may be holding them back or even contributing to discomfort and injury. Below are some of the most common running mistakes and how to start correcting them.
1. Overstriding
One of the biggest technique issues is overstriding: landing with your foot too far in front of your body. When this happens, you essentially apply the brakes with every step. Your foot strikes the ground ahead of your centre of mass, sending force back through the leg and slowing you down. Over time this can create unnecessary impact on the knees and other joints. A simple fix is to focus on landing with your foot closer to directly underneath you. This helps maintain smoother forward momentum and reduces the risk of stress related aches.
2. Excessive Arm Swing
Arm movement plays an important role in balance and rhythm but too much of it can become inefficient. Wild or exaggerated swinging wastes energy and can throw off your posture. A good guideline is to avoid letting your hands cross the vertical midline of your body. Keeping your arms relaxed, compact and moving naturally will help you find a more stable and economical stride.
3. Cadence Confusion
Cadence is the number of steps you take per minute. Overstriders typically have a lower cadence, meaning each step covers too much distance and increases impact forces. A higher cadence, somewhere around 160 to 180 steps per minute for many runners, tends to promote softer landings and better efficiency. While watches and sensors can measure cadence, a simple metronome app can also guide your foot strikes to a steady rhythm.
4. Running Too Fast Too Often
Not every session needs to feel like a race. Slower jogs, recovery runs and even run walk intervals such as running for one minute and walking for one minute all count as legitimate training. Reducing intensity often helps build consistency and lowers injury risk.
Every runner is unique so these guidelines are not strict rules. Pay attention to how your body feels, adjust gradually and seek professional advice if you experience persistent discomfort. With mindful practice and small tweaks, you can find the stride that works best for you.
