Are you tirelessly clocking up the miles but seeing little improvement, or perhaps battling niggling injuries? The culprit might not be your training plan, but your fundamental running technique.
In an exclusive insight for The Independent, Ben Parker, Co-Founder and Head Coach at the popular running app Runna, has shed light on the most frequent and damaging form flaws he witnesses amongst amateur athletes. According to Parker, correcting these errors is the key to unlocking faster times and a healthier running career.
The Most Common Running Sins
Parker identifies a handful of critical mistakes that hinder progress for countless runners:
- Overstriding: "The biggest one I see is overstriding," Parker reveals. This occurs when your foot lands too far in front of your body's centre of mass, effectively acting as a brake with every step and increasing impact forces through the joints.
- The 'Bounce': Excessive vertical oscillation, or bouncing too high with each stride, wastes precious energy that should be propelling you forward.
- Poor Posture: Slouching shoulders and a hunched back constrict the diaphragm, limiting oxygen intake and leading to premature fatigue.
How to Fix Your Form and Run Better
Fortunately, Parker offers clear, actionable advice to combat these issues:
- Increase Your Cadence: Aiming for a quicker leg turnover (around 170-180 steps per minute) can naturally shorten your stride, preventing overstriding and reducing injury risk.
- Lean From the Ankles: Cultivate a slight forward lean from your ankles, not your waist. This helps you work with gravity, not against it.
- Strength Train: Incorporating regular strength and conditioning exercises builds resilience in glutes, core, and hip muscles, providing the stability needed for good form, especially when tired.
Parker emphasises that change feels unnatural at first. "It's going to feel weird for the first couple of weeks... but then your body will adapt and it will feel more normal." The payoff is immense: a running style that is not only more economical but also far more sustainable.
The Role of Technology
While apps like Runna can provide personalised drills and feedback, Parker advises a balanced approach. The goal is to use tech to develop body awareness, not become dependent on it for every run. The ultimate aim is to internalise good mechanics so they become second nature.
