7 most common running form mistakes how many are you making

A few days ago, Codoon's editor initiated a topic activity called [Fancy Running Posture Survey], which immediately attracted many running enthusiasts to share their running postures through videos or photos in the sports circle. Among them, there were some very standard and correct running postures, but the editor also saw many unreasonable running postures.

Some novice runners often do not realize the importance of correct running posture. If the running posture is incorrect, it not only fails to achieve the effect of strengthening the body but also brings certain harm to health. The accumulation of incorrect running postures can cause serious problems, and long-term accumulation may turn into a form of self-harm exercise.

During running, you need to mobilize all parts and muscles of your body, including the head, shoulders, legs, arms, and hands. Today, the editor will introduce the consequences of incorrect running postures and what constitutes a correct and standard running posture~

What are the common incorrect running postures?

1. Large Stride Running

We know that stride length and stride frequency are inversely proportional; the larger the stride length, the slower the stride frequency, and vice versa. The correct running posture should maintain a stride frequency of (180 steps/minute). Large strides cause greater vertical oscillation of the body's center of gravity. Running is a horizontal movement, and expending too much energy to overcome gravity is a waste. Therefore, it is recommended to follow expert advice and advocate for a fast stride frequency with medium to small stride lengths.

2. Knee Inward Collapse

Many runners tend to have their knees collapse inward, commonly known as X-shaped legs, especially among female runners. This is actually the most fatal incorrect running posture because it increases the pressure on the knees and calves, leading to potential problems over time.

3. Overextension of the Knee

Overextension of the knee refers to running with the lower leg swinging forward, with the landing point significantly far ahead of the body's center of gravity and landing on the heel. This running posture transmits the ground reaction force directly to the knee without buffering, increasing knee stress and causing knee problems. The landing point should be directly under the center of gravity or at least not too far from it.

4. Butt Kicking Running

For middle and long-distance running, continuously folding the lower leg can cause muscle fatigue and a sense of exhaustion. Even if some folding of the lower leg is needed, it should be combined with lifting the thigh, which is a lifting technique, rather than just kicking the buttocks as shown in the picture.

5. Hunched Shoulders and Curved Back

Running is a full-body exercise, and the upper limbs and torso must coordinate. The posture of the torso is crucial for movement stability. Hunched shoulders and a curved back not only affect breathing but also significantly reduce running efficiency. The key to torso movement during running is to keep the chest up and the abdomen in.

6. Leaning Backward

Leaning the entire center of gravity backward is like braking, as the forward momentum generated with each step is partially canceled out by the backward lean, making running feel very laborious. In fact, the body should lean slightly forward during running to use gravity to generate some forward momentum, which is the correct running posture.

7. Pelvic Swing

For stable leg movement during running, the pelvis must remain stable. If the pelvis swings up and down or side to side, it reduces running efficiency and can cause uneven stress on the lower limbs, leading to injury.

What should the standard running posture look like?

● Head: The head position is key to perfect running form. You should look forward at the horizon, neither looking up nor down, which helps keep your neck and back straight. Also, avoid protruding your chin forward.

● Shoulders: Relax your shoulders while running, keeping them balanced without swinging or shrugging. Avoid tensing your shoulders, as it wastes energy and affects leg power.

● Torso: Correct head and shoulder positions help maintain the proper torso angle while running. The upper body can lean slightly forward, but too much forward lean can strain the knees and back, affecting stride length and forward momentum. Try to keep your shoulders and back upright and your chest open to maximize lung capacity.

● Arms: Relax your arms as much as possible, keeping your elbows bent at about a 90-degree angle, and synchronize arm movements with your leg movements.Swing your hands up to chest level and down to waist level. Maintain this range of motion without swinging too high or too low.

● Hands: Keep your hands and wrists relaxed while running, with your hands forming a loose fist, and your fingers lightly touching your palms.

● Hips: If your head, shoulders, and torso are in the correct positions, your hips will naturally follow. The hips should remain straight. If the torso leans too far forward or backward, the pelvis will also tilt.

● Knees and Legs: In endurance running, do not lift your knees too high. Shorter steps are more efficient. Keep your knees slightly bent to absorb impact when landing. Control your stride length to ensure your feet land directly under your body. If your lower leg extends in front of your body when landing, your stride is too long.

● Feet: Your feet should land lightly on the ground, with the forefoot touching down first, quickly transferring through the arch to the toes and heel. Keep your feet relaxed while running. If your stride is too long and your legs too tense, it will waste energy and make you very tired.

Should you land on your forefoot or heel?

Landing on the forefoot better absorbs the impact, reducing stress on the calf muscles and Achilles tendon, making the leg movement smoother.

Some people use a full-foot landing, which looks like a heel strike, but the outer edge of the entire foot touches the ground simultaneously, transitioning quickly to the inner edge.

Others prefer heel striking, but as speed increases, the contact point moves forward, with sprinting or short-distance running requiring more forefoot or big toe landing.

During slow running, the body's center of gravity is between the legs, maintaining stability and better controlling the pace. Therefore, staying upright is a good choice for jogging.To achieve speed, leaning forward is necessary. Leaning forward during fast running increases stride length and frequency, with the thigh muscles absorbing the ground impact on the knees.

Therefore, the landing method is more related to running speed. Runners should adjust their center of gravity according to their speed for safety.

What should you pay attention to during running?

Relax your upper body as much as possible

During running, pay attention to whether your shoulders are tense, whether your elbows are bent at 90 degrees, and whether your hands are relaxed. Learn to relax your hands, as clenched hands make the entire upper body tense. Observe if your head is leaning forward; many people mistakenly lean their head forward to speed up. Remember, acceleration comes from leaning the body forward, not the head.

Keep your arm swing appropriate

Many people find that their arm swing is not forward and backward but diagonal, wasting more energy.Remember to bend your elbows at 90 degrees, not showing elbows in front or hands behind, keeping elbows close and swinging the upper arms forward and backward. Use force to swing back and relax to return to the original position. Practice in front of a mirror to make this movement automatic and habitual.

Increase your stride frequency if it's too slow

Learn to observe your stride frequency. Many devices can help you measure your stride frequency data. Stride frequency refers to the number of times your feet touch the ground per minute, typically reaching 180 times per minute. The lower the stride frequency, the longer the feet stay on the ground, making it more strenuous.

Maintain balance while running

Many people may feel that balance doesn't significantly affect running. However, if you want to be the most efficient runner, balanced running is crucial. Swaying left and right while running only wastes more energy to correct your movements.

Smooth strides are important

Maintaining smooth strides is essential during running. Keep your head up, chest out, and hips forward to give your feet elasticity. Learn to use gravity to move forward, feeling as if you will fall forward if you don't accelerate or take the next step. Achieving this ensures light, rhythmic, and smooth strides.

Summary

Correcting posture from head to toe is important, but mastering these does not mean you have "graduated." To run correctly, you must engage your entire body, using your head, shoulders, legs, arms, and hands to stay relaxed, control time, and gain strength.

Running is a smooth motion activity, and all movements should become good habits, completed automatically rather than deliberately. Specific standard actions are not the only ones; what suits your habits while following body science is valuable.