Unless you are running alongside a mirror, even the
most seasoned runner cannot spot all of the faults in his or her running technique. Have you ever noticed that your back hurts after running and you're not sure why? Or you feel like you run forever but just aren't getting the results you want? These all too common and frustrating occurrences could be due to poor posture and improper running technique.
The following are the five most common running technique mistakes made by novice and seasoned runners, as well as remedies that may be applied to properly adjust your running style and gain the greatest benefit from your workout.
1. Asymmetrical running pattern
An asymmetrical running pattern is when a runner lands on one side of the body harder than the other side (example: a runner heel strikes harder on their right foot than their left foot); this can lead to pain in the lower body as well as the lower back. This error can be observed by taking note of the sounds your feet are making; if one foot seems to make a louder sound when it hits the ground, you may be making this mistake.
2. Inward knee collapse and weak hips
Proper running technique calls for the knees to stay in line with the hips. However, some runners allow their knees to bow inward; weak hip and gluteal muscles cause this. This causes the knee to absorb most of the shock from running thus potentially causing greater knee pain. To improve this mistake, perform exercises, which will strengthen the gluteal and hip muscles.
3. Running on your fore-foot when you're really a rear-foot runner (and vice versa)
Fore-foot runners strike down harder on the front of the foot (toward the toes) while rear-foot runners strike down harder on the back of their foot (toward the heels). When natural rear-foot runners try to transition to fore-foot running, a common problem is that the muscles of the feet are not strong enough to support the weight on that part of the foot. This issue has become more prevalent with the recent popularity of "barefoot" running shoes, which calls for a more fore-foot running style. If you choose to transition from a rear-foot to a fore-foot running style (or vice versa) make sure to gradually train toward this transition; this will help to prevent injury.
4. Over-striding and over-swinging
One of the main causes of back pain from running is over-striding (steps are too big for the body size) and over swinging of the arms. When a person over-strides, excessive rotation is caused in the hip and spine. Over-swinging can also contribute to spine misalignment. Make sure to take inventory of your stride length and arm swing to check if these movements are within proper range of motion.
5. Being unaware of your foot type
If you are unaware of your foot type, particularly the height of your arches, you could be wearing improper footwear for the make of your foot. Wearing improper footwear can cause hip, back, and knee pain. Not everyone is blessed with "perfect arches," so if you suspect or know you are flat-footed or near flat-foot, it is recommended that you have custom orthotics created to place in your shoes or purchase running shoes from a specialty running-show store that will meet the needs of your flat-feet.
Remember than every individual is unique and not all runners will have all or any of these common mistakes. Always take inventory of your body before, during, and after any workout to determine if technique is adequate and any soreness is not pain.
Source: Chan, A. "5 Running mistakes you didn't know you make." My Health News Daily. 2011. Web. 2011 Oct 20.
BONUS! Check out this workout: Resistance training for runners.
New to the Body Shop? Have questions? November's Membership Specialist,