The Five Most Common Running Form Mistakes — And How to Fix Them
Every runner wants to feel smoother, faster, and more efficient. But most runners unknowingly work
against their own body. Running form issues are extremely common — and extremely fixable. The key is
understanding what’s happening and why.
Here are the five most common gait mistakes we see at The Rebuild Method and exactly how to correct
them.
1. Overstriding
What it looks like:
Your foot lands too far in front of your body, often with a straight knee.
Why it matters:
Overstriding increases braking forces, which:
● Slows you down
● Stresses the shin and knee
● Increases risk of stress reactions and patellofemoral pain
How to fix it:
● Increase cadence by 5–10%
● Land with your foot under your center of mass
● Think: “Quick, light steps” not “reach forward”
Even small improvements dramatically reduce impact forces.
2. Hip Drop
What it looks like:
The pelvis drops on the opposite side of the stance leg.
Why it matters:
Hip drop often comes from weak glute med and leads to:
● IT band tension
● Medial knee collapse
● Lower back irritation
● Inefficient energy transfer
How to fix it:
● Strengthen glute med: hip airplanes, lateral step-downs, banded walks
● Train core stability
● Use cues like: “Lift through your waist” or “Run tall”
Gait retraining + strength work is the gold standard solution.
3. Collapsing Foot Mechanics
What it looks like:
Foot rolls excessively inward or loses arch integrity when loading.
Why it matters:
This creates torque up the chain, contributing to:
● Shin splints
● Tibial stress reactions
● Achilles pain
● Plantar fasciitis
● Knee valgus
How to fix it:
● Foot strengthening: toe yoga, short foot, arch doming
● Improve ankle mobility
● Strengthen calves + soleus
● Use temporary orthotics if needed, not forever
Your feet are your foundation — strong feet create strong runners.
4. Upper Body Tension
What it looks like:
Shoulders creeping up, arms crossing midline, clenched hands.
Why it matters:
This increases energy cost and reduces stride efficiency.
How to fix it:
● Relax your hands (pretend you’re holding potato chips)
● Keep elbows close and parallel
● Drop your shoulders away from your ears
● Practice arm drills to reinforce proper carriage
A relaxed upper body frees the lower body to run efficiently.
5. Cadence Too Low
What it looks like:
Fewer than ~165 steps/min at easy pace (varies by height).
Why it matters:
Low cadence increases impact forces and often leads to overstriding.
How to fix it:
● Increase cadence gradually (5% at a time)
● Use a metronome or cadence playlist
● Focus on shorter, quicker steps, not faster pace
A healthy cadence protects your joints and improves performance.
Conclusion
Running form is not about perfection — it’s about efficiency. Small adjustments can lead to big
improvements in speed, comfort, and longevity. The best part? You can retrain your gait at any age or
experience level.
If you’re ready to understand your mechanics and upgrade your running form, The Rebuild Method’s gait
analysis and coaching programs are designed for exactly that.