Running Form, Mistakes & Tips from a Running Coach
- Ollie McCarthy
- Oct 16
- 4 min read
By Ollie McCarthy
When it comes to running, there’s no one-size-fits-all technique as we each have unique bodies, strengths, and movement patterns. But even with those individual differences, there are certain common errors in running form that tend to cause injury or reduce efficiency.
Below, I’ll walk you through (lol) the most frequent mis-steps I see, how to spot them, and how you can correct them to run more smoothly and stay injury-free.
Why Running Form Matters
Running involves a cycle of movements. When certain components of that cycle become exaggerated, they place extra load on joints, muscles, and connective tissues.
The most common running form mistakes include:
Excessive pelvic drop
Too much inward (internal) rotation of the leg that’s in contact with the ground
Excessive leg adduction (i.e. crossing over the midline)
Spending too long in ground contact
Overstriding (foot landing too far ahead of the body)
These issues often interact and amplify one another. The good news is you can correct them with awareness, targeted drills, and consistent practice.
Overstriding: A Classic Running Mistake
What is overstriding?
Overstriding happens when your foot lands far ahead of your center of mass — often with a strong heel strike in front of your body. This adds braking force and increases impact stress on your legs.
Why it matters
This mistake can worsen other form flaws, such as pelvic drop or internal rotation. It’s also linked to common running injuries including shin splints, plantar fasciitis, patellofemoral pain, IT-band issues, and tendon problems.
Running tips to fix it
Lean your trunk slightly forward (don’t bend at the waist) so your foot lands more beneath your body
Think “shorter steps”
Aim for lighter, quieter foot strikes
Gradually increase your cadence (steps per minute)
⚠️ Don’t force a change in foot strike style (heel vs forefoot). The key is where your foot lands relative to your body, not how it lands.
Cadence (Step Rate): A Key Running Tip
Why it matters
Although I'm not a believer you need to hit the 170-180 a lot of coaches preach, a low cadence means longer ground contact time, which increases the impact your body absorbs with each step. So even a 5% increase in cadence can help reduce forces, pelvic drop, and inward rotation.
How to improve it
Use a metronome or cadence app; set it ~5% above your current rate
Practice short intervals at the new cadence
Don’t shift all at once — let your body adapt
Maintain your normal speed; the goal is more steps, not faster running
Crossover Gait: Running on a Tightrope
When your legs repeatedly cross past your body’s midline, it looks like you’re running on a tightrope. This increases stress on hips, knees, and IT bands.
Running tips to correct it:
Keep knees pointing forward
Avoid overcompensating by widening too far
Aim for a modest width (about 10 cm / 3 in between thighs)
Common Running Niggles & What They Could Mean
Even with good running form, runners often experience small “niggles.” Here are some examples:
Tight calves: Often from overstriding or a sudden increase in mileage. Stretch, foam roll, and strengthen with calf work.
Runner’s knee: Linked to poor hip stability and weak quads. Strengthen hips and thighs, avoid sudden mileage jumps.
IT band tightness: Often caused by crossover gait. Strengthen glutes and hip abductors.
Shin splints: Common when overstriding or rapidly increasing mileage. Improve footwear, form and strength train.
Achilles soreness: Can stem from low cadence or excessive push-off. Strengthen calves and manage training load.
Gait Analysis & Running Shoes
Your shoes play a big role in how your body absorbs impact. A professional gait analysis helps identify whether you overpronate, supinate, or stay neutral this will ensure your footwear supports your natural stride. Most specialist running shops or physios offer treadmill-based gait checks, which can prevent injuries and improve comfort. If you are local to Tunbridge Wells visit DAVID at the Running Hub.
Why a Running Coach Can Help You
While videos and self-checks help, a qualified running coach provides tailored feedback that accelerates progress. A coach can:
Identify subtle form issues you may not notice
Create strength and mobility plans to fix weaknesses
Design structured training for balance and progression
Spot early signs of injury risk
Keep you accountable and motivated
Working with a coach isn’t just for elite athletes it’s for anyone who wants to run smarter, avoid common running mistakes, and get more from their training.
Running Form & Tips: Quick Checklist
Foot placement: Land under or just ahead of your torso, not far in front.
Cadence: If you’re under ~150 steps/min, increase gradually.
Leg tracking: Avoid crossing midline — keep knees stable and forward.
Strength work: Add hip and glute drills to improve stability.
Video feedback: Review your form periodically.
Shoes & gait: Get a gait analysis before buying new shoes.
Coaching: Consider working with a running coach for tailored progress.
FAQs
Q: What’s the most common running mistake? A: Overstriding is one of the biggest. It increases braking forces and risk of shin splints and knee pain.
Q: Should I change my foot strike? A: Not unless it’s causing injury. Focus on where your foot lands, not whether it’s heel or forefoot.
Q: Do I need gait analysis before buying shoes? A: Yes. Proper gait analysis ensures your footwear supports your stride and reduces injury risk.
Q: How can a running coach help? A: A coach improves running form, provides structured training, prevents mistakes, and helps you reach your goals more efficiently.
By focusing on proper running form, avoiding common running mistakes, and applying smart running tips, you’ll not only reduce your injury risk but also unlock your full potential as a runner. And if you want expert guidance, a running coach can help you run further, faster, and healthier.
About the Author:
Hi my name is Ollie McCarthy and I am a Running Coach and Personal Trainer in Tunbridge Wells. I help people to build fit, robust and capable bodies that look good but also perform well. This is done through a combination of running, mobility, strength and conditioning work.
T: 07828573920
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