Running is an excellent exercise to build cardio endurance, speed, balance, and functionality. Avid runners often say that running is the “Best Exercise” they know of. However, if you have ever watched a runner stride through the park of on the side of the street you might notice some huge issues that they never get a chance to see.
Unless you are being coached by a trainer or you are watching your form in a full length mirror, these common problems would go unnoticed. If you are a professional athlete, there are programs available to take pictures of you and video as you run. However, most of us are just running for fun.
Everyone’s running pattern is different. It can be influenced by things such as the shoes you are wearing, the sport bra you put on that day, tight muscles, weak muscles, energy levels and intensity of your workout routine.
5 Common Running Mistakes
1.) Off Kilter – This running pattern, also known as, Asymmetrical running, means that you land harder on one side of the body. Eventually, this pattern could lead to lower back pain which could then travel all the way up your spine affecting other portions of your upper extremity.
2.) Knees Collapse Inward & Weak Hips – As you run, your knees should stay lined up with your hips. If your knees go inward it’s a symptom on a weak butt (glutes). It could also be a symptom of very tight I.T. bands. These fibrous bands connect at your hips and run down through your knees and insert at your upper calves. Both of these problems spell trouble over time. Knee issues are never fun!
3.) Running on the front of your foot when you really should be running on the back of your foot (and vice versa)
Many running books will tell you that running on one foot is better then the other. However, one running style is not always better then the other. Runners who use the back of their foot to run, tend to have a higher amount of force exerted compared to a forefoot runner.
The new barefoot running shoes and phenomenon, has created a huge pull to forefoot running. Running on the front of your feet could be an awesome way to use these shoes. However, Dr. Holtzaman believes that not everyone’s feet are strong enough to run in this manner.
“The problem with forefoot running with some people is [that] their feet aren’t strong enough to support their weight,” Holtzman said. “That’s why if you’re going to transition to forefoot or barefoot running, and you’ve been a rear-foot shoe runner, then you need to make that progression gradually so you can increase the strength of your foot (source).”
4.) Gait Is Off Due To Overstriding and Imbalanced Arms
The common thought is that if you swing your arms harder, it will propel into a faster pace. This could be true, but in the process of doing this you could be creating upper back pain. If you already have pain or issues, these will become intensified. The best thing to do is fix the upper back issues, with stretching and foam rolling so that it is not magnified and made worse during your running.
Over-striding causes the pelvic bone and spine to over rotate and overly sway in one direction. This can contribute to misalignment of the spine.
5.) Not Knowing Your Foot Type – Different shoes for different feet! Most people buy for comfort and think little about what that shoe could be doing to their body. Not everyone is blessed with perfect arches, many people have been the victim of bad shoes for years and this has taken it’s tole on their body and their feet.
Buying the wrong shoes for your foot type can lead to knee, hip and joint problems. The best way to solve this is by visiting a speciality shop where they fit the shoes to your running and walking patterns, along with the type of foot you have.
We hope that these fitness tips serve to enlighten you and make your running that much better!!! Nothing is worse then getting in shape and then getting hurt! Feel free to write in with your own advice for readers as well. Fit Tip Daily is all about community so share your stories with others!
Adria Ali
BS. CPT, CES, PES
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