Optimize Your Running Form: Tips to Improve Performance and Prevent Injuries

Your running form is more than just a reflection of your style; it's a window into your strengths, weaknesses, and areas for improvement. By examining specific aspects of your form, you can gain valuable insights and make targeted adjustments to enhance your performance and reduce injury risk. Here’s what your running form might be telling you about your running:

Over Striding

Shuffled Gait

Lateral Movements

1. Over Striding: Increase Your Cadence

Over striding, where your foot lands too far in front of your body. This can lead to inefficient running and a higher risk of injury. This form issue is often seen in runners who have a long, loping stride, which places excessive stress on the knees and hips. When playing with cadence changes, be sure to control your speed as it’s very easy to run faster when you’re increasing your cadence. A treadmill is a great tool for practice but is acheivable on the road or trail. d

• Cadence: If you notice you're over striding, it's a sign that you need to increase your step cadence, which will naturally shorten your stride length. Increase your cadence by 5-10% of you “normal”. Focus on striking your foot directly underneath your hips (this is really whats meant by “midfoot” or “forefoot” strike).

• Tools: You can use your running watch and a metronome or apps like, RunCadence, to help you find the right rhythm. These tools can provide auditory cues to help you match your steps to the desired cadence.

• Arm Swing: Focusing on a faster arm swing by only swinging your arms backwards. This will insure a quicker arms swing which will in turn increase your foot turnover.

Potential Injury Risks:

• Runner’s Knee (Patellofemoral Pain Syndrome)

• Proximal Hamstring Tendinopathy

• Shin Splints

• Knee and hip pain

2. Shuffled Gait: Build Calf Strength

A shuffled gait, characterized by short, shuffling steps and low leg lift, often indicates a lack of calf power and strength. This gait can make running feel more like dragging your feet, leading to slower times and increased fatigue. This is very common to see in older runners as we tend to have a natural decrease in calf power as we age. The calf manages between 6 and 7 times your body weight with each stride and becomes very important when looking at running efficiency and ease of running.

• Calf Exercises: Incorporate calf-strengthening exercises, such as single and double leg calf and soleus raises, into your routine to build strength and improve your gait. Strong calves provide the propulsion needed for a more dynamic stride.

• Plyometrics: Plyometric exercises, like single and double leg hops in place can be beneficial for increasing explosive strength in your calves. These exercises train your muscles to generate force quickly, which is crucial for a powerful push-off and foot clearance.

• Hill Workouts: Running uphill can naturally strengthen your calves and improve your stride. Incorporate hill repeats or routes with notable incline into your training routine.

Potential Injury Risks:

• Plantar Fasciitis

• Achilles Tendinitis

3. Lateral Movements: Strengthen Your Hips

Excessive lateral movements, where your hips sway side to side as you run, can be a sign of weak lateral hip muscles. This not only makes your running less efficient but can also lead to injuries such as glute med tendinopathy (often diagnosed as greater trochanteric bursitis), and IT band syndrome.

• Hip Strengthening: Focus on strengthening your lateral hip muscles with exercises like lateral step downs, lateral band walks and side planks. Strong hips help keep your pelvis level while on one leg and reduce excessive movement.

• Widen Stride: Running with a narrow gait can lead to lateral movements at the hip and result in scissoring or foot crossover. To address this, increasing your cadence can be beneficial. Again, a 5-10% increase in your step rate from your normal cadence.

Potential Injury Risks:

• IT Band Syndrome

• Gluteus Medius Tendinitis (often misdiagnosed at greater trochanteric bursitis)

Putting It All Together

Improving your running form is a process that involves consistent practice and attention to detail. By understanding what your form says about your running, you can make targeted adjustments that will lead to more efficient and enjoyable runs. Remember to listen to your body, and make changes gradually.

Are you looking to optimize your running performance or address a recurring injury that might be related to your running form? Schedule a coaching consultation call today! Our expert running coach and physical therapist will provide a comprehensive analysis and personalized recommendations to help you reach your running goals and stay injury-free.

Happy running!

Disclaimer: The information provided in this blog is intended for educational purposes only and should not be considered as medical advice. The content is based on general knowledge and personal experience related to running and patellofemoral pain syndrome (PFPS). It is not a substitute for professional medical evaluation, diagnosis, or treatment. Always consult with a qualified healthcare professional before making any changes to your exercise routine or if you have concerns about your health. The author and publisher of this blog disclaim any liability for any adverse effects or consequences resulting from the use of the information provided.