The Top 5 Biomechanical Errors That Cause Running Injuries (And How to Fix Them)
Running is one of the most accessible sports in the world, but it’s not without its challenges. Many runners, from beginners to seasoned marathoners, face injuries caused not by overtraining alone, but by inefficiencies in their running biomechanics - meaning muscle imbalances, weakness, or form problems. The truth is, even a slight error in how your body moves while running can lead to chronic issues like runner's knee, shin splints, and Achilles tendinitis.
Understanding and addressing these biomechanical errors is crucial for both injury prevention and optimizing performance. This guide will walk you through the top five most common biomechanical errors, how they lead to injuries, and how to fix them for a stronger, injury-free stride.
What Is Biomechanics and Why Does It Matter?
Biomechanics is the study of how the body moves, analyzing motions like running through physics and anatomy. For runners, proper biomechanics ensures that forces generated during running are distributed efficiently across muscles, tendons, and bones. When your running biomechanics are off, it places undue stress on specific areas, ultimately leading to overuse or acute injuries.
Common injuries like runner's knee, shin splints, or Achilles tendinitis often stem from subtle biomechanical inefficiencies that compound over time. By understanding these errors and how to correct them, you can drastically reduce your chances of getting injured and improve your running economy.
5 Common Biomechanical Errors in Running (And How to Fix Them)
1. Overstriding
The Problem:
Overstriding occurs when you land with your foot too far in front of your body’s center of mass. This often results in a heel strike, which acts as a braking force and increases stress on the shins, knees, and hips.
How It Can Cause Injuries:
Increased strain on the patellofemoral joint and tibial bones
Higher risk of shin splints and runner's knee
Excessive force absorbed by muscles like hamstrings and hip flexors
The Fix:
Increase Cadence: Aim for 170–180 steps per minute to promote shorter, quicker strides. A metronome app can help maintain this rhythm. Goal is to increase cadence over time. Think of increasing 5% until you are comfortable with that cadence. Then increase another 5%.
Midfoot Strike: Focus on landing with your foot beneath your hips, using a midfoot strike to reduce impact forces.
2. Excessive Pronation
The Problem:
Excessive pronation occurs when your foot rolls too far inward during the gait cycle, compromising stability.
How It Can Cause Injuries:
Can lead to plantar fasciitis or Achilles tendinitis
Overloading the inner side of your feet can strain the tibialis posterior tendon
The Fix:
Supportive Shoes: Consider wearing stability shoes or custom orthotics to limit excessive pronation.
Strengthen Foot & Hip Muscles: Exercises like toe curls and resistance band toe raises can help improve intrinsic foot strength. Increasing strength throughout the outer glutes can help with hip and knee stability, addressing some of the instability along the chain.
Ankle Mobility: Incorporate stretches like calf raises and dorsiflexion stretches to enhance ankle range of motion.
3. Hip Drop
The Problem:
Hip drop refers to excessive lowering of your hip on one side when supporting your weight on the opposite side. It’s a sign of weak glute medius muscles.
How It Can Cause Injuries:
Contributes to IT band syndrome
Causes misalignment in the knees, increasing the risk of runner's knee
Can lead to hip pain and lower back stress
The Fix:
Hip Abductor Strengthening: Side-lying leg raises, side planks, clamshells, and resistance band walks are effective for targeting the glute medius.
Side Planks: Build core stability while engaging your hip abductors.
Neuromuscular Training: Single-leg balance exercises and drills can help stabilize your running form.
4. Upper Body Swing
The Problem:
An exaggerated or asymmetrical arm swing can throw off your running rhythm and waste energy.
How It Can Cause Injuries:
Disrupts balance, causing compensatory lower body movements
Leads to increased strain on your hips and knees
The Fix:
Relax Your Shoulders: Keep your shoulders down and loose, avoiding excessive tension that can affect your arm movement.
Controlled Arm Swing: Practice swinging your arms forward and backward (not across your body) with elbows bent at a 90-degree angle.
Mirror Feedback: Use a mirror or video recordings to observe and adjust your arm mechanics.
5. Excessive Vertical Oscillation
The Problem:
This error, often called “bouncing,” occurs when a runner moves too far up and down with each step rather than forward.
How It Can Cause Injuries:
Wastes energy, causing faster fatigue
Contributes to excessive joint impact, increasing the risk of shin splints and Achilles tendinitis
The Fix:
Focus on Forward Movement: Imagine a string pulling you forward, not upward, to reduce unnecessary bounce.
Strength Training: Improve lower body strength with exercises like squats and deadlifts to power your stride efficiently.
Cadence Adjustments: A faster cadence naturally minimizes vertical oscillation.
How to Make Running Loads Manageable
Even with a perfect running form, overloading your body can still lead to injury. Managing training loads is just as important as correcting biomechanics.
Symptom Irritability and Progressive Loading
Understanding your body’s limits is key. Monitor symptom irritability by assessing how your body reacts post-run. Gradually increase mileage and intensity by no more than 10% per week to ensure you don’t exceed the structures’ load capacity.
Tips for Managing Load:
Alternate high-intensity workouts with easier recovery runs.
Incorporate cross-training to build complementary muscle groups while letting running muscles recover.
Prioritize recovery techniques like sleep, hydration, and balanced nutrition.
Elevate Your Running with Better Biomechanics
Running doesn’t have to come with a side of injuries. By addressing these top biomechanical errors, runners can not only prevent injuries like shin splints and runner's knee but also improve efficiency and performance. Incorporate strength training, mobility exercises, and proper running form techniques into your routine for a healthier stride.
For a tailored approach, consider seeking professional gait analysis. A trained expert can identify specific issues in your running form and provide personalized solutions that fit your unique body mechanics.
Transform your run from injury-prone to unstoppable. Start analyzing your running form today and unlock your true potential!
Are you ready to take the guesswork out of your running and achieve pain-free strides? Book your Pain-Free Running Blueprint today! Through my 1-1 coaching program, The Ultimate Runner 1-1 Coaching Membership, we’ll work together to optimize your biomechanics and ensure your running form is efficient and injury-free. Gait analysis is a key part of our process, allowing us to catch and address any issues early on, so you can run stronger and smarter. Don’t wait any longer—unlock your running potential now!