5 Common Running Form Mistakes (and How to Fix Them)

Better form = fewer injuries + faster strides.

Running might seem like the most natural activity - just lace up and go. But poor form can quietly derail your progress, cause nagging injuries, and slow you down over time. At Runplaygo, we aim to empower runners with smart, science-backed tips to improve running efficiency, prevent injuries, and help you enjoy the sport for life. This quick guide by Megha Kishore, a seasoned marathoner and certified marathon coach, breaks down the top running form mistakes and how to correct them - one stride at a time.

Why Form Matters More Than You Think

Running form isn’t about looking picture-perfect, it’s about how your body moves from head to toe with every step. Subtle flaws in posture, stride length, or foot strike can create imbalances and stress on joints and muscles. Over time, this can lead to overuse injuries like shin splints, IT band syndrome, and lower back pain.

Even if you’re not dealing with pain yet, poor form makes your stride less efficient, forcing your body to use more energy than necessary. Whether you’re just starting your running journey or chasing a personal best, learning proper form can make a major difference in both performance and longevity. The good news? You don’t need a complete overhaul – just small adjustments done consistently.

Top 6 Common Form Mistakes (and How to Fix Them)
1. Heel Striking
Fix: Try landing on your mid-foot instead of your heel. A heavy heel strike increases impact on your knees and hips. Think of your feet landing softly under your body, not far in front of it.

2. Slouching Posture
Fix: Run tall. Keep your chest lifted, shoulders relaxed, and avoid leaning forward too much. Good posture improves breathing and balance, especially during long runs.

3. Overstriding
Fix: When your foot lands too far ahead of your body, it acts like a brake. Focus on a shorter, quicker stride, and increase your cadence (steps per minute) to improve efficiency and reduce joint strain.

4. Flailing Arms
Fix: Keep your elbows bent at 90 degrees and swing your arms front to back, not across your body. Excessive movement wastes energy and throws off your rhythm.

Author :

Megha Kishore

Megha Kishore is a Certified Marathon Coach, HYROX athlete, host, and mentor. A gold and silver medalist at the Vedanta Delhi Half Marathon, TSK 25K, NDM, and more. Passionate about helping runners of all levels, Megha has trained over 100 athletes globally through the ASICS Running Club Delhi. As the host of leading running and wellness events in Delhi, she continues to inspire the community, proving that turning 40 is not the finish line, but the beginning of a stronger journey.