5 basic mistakes that harm us when running

Whether you're a beginner or an experienced runner, running technique is the foundation of success. Many runners unknowingly make mistakes that limit their performance, increase fatigue, and increase the risk of injury . Every aspect of running—from foot strike to proper breathing—has its own importance and can affect your performance. If you want to run better, more efficiently, and without pain, it's important to recognize these mistakes and work to eliminate them.

1. Poor foot strike technique

Many runners land on their heels , which increases the risk of knee and ankle injuries . The ideal landing position is on the midfoot or forefoot , preferably slightly in front of the body . This running style reduces impact and is gentle on your joints . If you are used to landing on your heels, try gradually adjusting your style – shortening your stride and focusing on a smoother transition between landing and take-off. Strengthening your foot muscles and improving ankle flexibility can also help. Include specific foot-strengthening exercises, such as running barefoot on grass , resistance band exercises or balance exercises. Also try adding jumping and plyometric exercises to your training, which will improve the flexibility of your tendons and muscles. ¹

2. Excessive body stiffness

Many runners keep their upper bodies too tight , which limits the efficiency of their movement and leads to fatigue. Relaxed shoulders and natural arm movement will help you achieve a smoother run. Don’t forget to keep your core stable , which helps maintain balance and minimizes unnecessary movements. Tight muscles can be the result of poor running technique or overall muscle imbalances – incorporating mobility and shoulder release exercises can help significantly. ²

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3. Poor arm and leg coordination

Arm movements should match the rhythm of your legs , but many runners make the mistake of swinging your arms excessively or crossing them in front of your body . Your arms should be bent at about 90 degrees and moving straight forward and backward . This will improve your stability and smoothness of your run, which will save you energy and increase your efficiency. It is also important that your hands are not clenched into fists – a slightly open palm is ideal, which helps reduce tension in your upper body. But the most important thing is to find your own way, everyone can have a completely different palm position. This tip is more of a detail that you can try to focus on.^3,4

4. Incorrect breathing

Breathing is often underestimated , but it plays a key role in running. Many runners breathe shallowly , which leads to rapid fatigue . Deep, abdominal breathing is ideal , as it provides better oxygenation to the muscles and helps you maintain a steady pace . Breathe through your nose for easy runs, and combine nose and mouth breathing for higher intensity runs. If you’re not sure if you’re breathing correctly, try counting your breaths regularly while running—for example, two inhales, two exhales at a slower pace. Learn to use diaphragmatic breathing (sometimes called “deep belly breathing”) , a technique that allows you to use your lung capacity more efficiently and minimize fatigue during your run. Most people tend to breathe shallowly into their upper chest, which limits the amount of air they can take in and reduces the oxygen supply to their muscles. Diaphragmatic breathing focuses on engaging the diaphragm , the main breathing muscle located below the lungs.

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5. Too long a stride

Runners often take too long strides , which leads to inefficient movement and increased stress on muscles and joints. The optimal stride is shorter, faster , and smoother . The ideal cadence is around 170-180 steps per minute , which helps minimize impact and improves running efficiency . If you feel like your stride is too long, try focusing on landing directly under your body instead of in front of it. Leaning your torso forward slightly can often help, which will naturally lead you to take shorter strides.

One effective way to work on your stride length is to run with a metronome. Set it to 170-180 beats per minute and try to match your stride to that rhythm. Another option is to run barefoot on a soft surface, such as grass or sand – this will naturally force you to shorten your stride and engage more of your foot muscles. You can also use running drills, such as speed drills or stair running , to help improve your stride frequency and natural fluidity. Remember that proper technique is built gradually, so try to consciously work on your stride with each workout. If you want to see progress faster, you can have your run recorded and analyze your technique, or consult a running coach. Proper stride length can be trained through running drills, such as “frequency runs” or shorter distance training with an emphasis on proper cadence. ^5,4

Conclusion

If you want to run faster, more efficiently, and most importantly, healthier , focus on proper running technique . Avoid mistakes like poor foot strike, body stiffness, poor arm coordination, shallow breathing, and too-long a stride . Improving these aspects will not only increase your performance, but also minimize your risk of injury. Every workout is an opportunity to improve, so pay attention to proper movement and breathing effectively.

Resources:

1. Daniels, Jack. Daniels' Running Formula . Human Kinetics, 2013, p45.

2. Pate, Russell R., et al. Physiology of Sports and Exercise . Human Kinetics, 2020, p78.

3. Bosch, Frans, and Ronald Klomp. Running: Biomechanics and Exercise Physiology Applied in Practice . Elsevier, 2005, p. 102.

4. McDougall, Christopher. Born to Run: A Hidden Tribe, Superathletes, and the Greatest Race the World Has Never Seen . Knopf, 2009, p. 134.

5. Lieberman, Daniel E. The Story of the Human Body: Evolution, Health, and Disease . Vintage, 2014, p. 159.