4 Common Running Errors & Solutions

13th September 2019
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Marco here.. and I’m giving you my top tips for Runners!

Running is an extremely common form of exercise, whether recreational or competitive.

However, running injuries are also quite common. In particular, running injuries such as patella femoral pain, ilio-tibial band syndrome, and stress fractures to the tibia and metatarsals have been identified as highly prevalent in runners.

Although causative factors of running injuries are undoubtedly multifactorial, most agree that running biomechanics play a key role in injury development along with a misstructured training.

I always recommend to my clients who enjoy running to get a thorough running assessment analysis just as a preventive measure. The objective of my article today is to try to raise some awareness around COMMON RUNNERS MISTAKES that everyone should be looking out for on him/herself whilst running.

Obviously, everyone is different and there is not a perfect running style, but there are some compensatory mechanisms that can in a long term predisposed to injury.


  1. OVERTRAINING: Some runners who are training for specific races or certain goals run too hard, run too many miles and don’t allow for proper recovery time. People assume that running every day will help them get fitter and faster. Overtraining is the leading cause of injury and burnout for runners.

The solution:

– Increase mileage gradually.

– Give yourself periodic “rest weeks” by dropping your mileage by 50% every fourth week.

– After a hard run, take a day off. Rest days are important for your recovery and performance.

  1. Try not to run with your trunk in a vertical line but LEAN FORWARD A LITTLE BIT. Try to lean forward not from your hips, but from your ankles. Some studies have found good association with trunk lean and reduction in stress forces over the knee joint.
  2. VERTICAL DISPLACEMENT OF YOUR CENTRE OF MASS, which means bouncing up and down whilst running. This has been shown to have great implication for injury mechanics, increased demand of energy.
  3. FOOT DROPPING IN WHILST LANDING. An abnormal medial side foot drop whilst landing on your foot can have a great impact transferred all the way to your hip and lower back as well as affecting your running performance as you will not be able to push yourself properly which implicate your running performance.

Now, go and enjoy your running, without getting injured please 🙂

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