If you are someone who loves to run it's very important to know that there are at least 5 common running mistakes that most people make without knowing. It's pretty easy to make mistakes while running because you can't get out of yourself and see how you run. Unless you'r econstantly running alongside a full length mirror to check your posture, it's almost impossible to recognize your posture is off. So what are the most common mistakes?
1. Inward knee collapse: this basically means that while you're running, your knees are collapsing inward which can be caused by weak muscles. While running, your knees are supposed to stay aligned with your hips. If your muscles are weak, they won't be able to properly support you and your body weight.
To correct this, performing exercises to build up your gluteus muscles will end up helping you support your body weight preventing any injury. This is a common cause of runner's knee pain and will help to eliminate this common misery.
2. Asymmetrical running pattern: this is when you land harder on one side of your body. Pain occurs when you you come down harder on one foot than the other.
By simply paying attention to the sound your feet make when you hit the ground, you will be able to detect an asymetrical running pattern and start evening out your landings.
3. How you run: if you have been running on the fore-front of your foot when you are actually a rear-foot runner, or vice versa, you will severely affect your running posture. Picture yourself running. Do you put most of the pressure on your heels, or the front of your feet? This is a test for you to see what running style you have. You don't have to switch up your running style, just make sure that whichever running style you have, you aren't having any pain when you strike down. If you are, simply just try and rearrange some of the impact on your feet.
4. Over-swinging and over-striding: are you someone who swings her arms when you run or do you have an extra-long running stride? These two errors can lead to back pain.
* When you over-stride, you are taking steps that are too long for your body size. The extra rotation actually harms your spine because it must work overtime to compensate for your too-long strides.
* It's natural to move your arms a little when you're running, but swinging them too far affects the alignment of your spine.
To correct these problems, simply become aware of your strides and how your arms are swinging. Just by altering your stride a little bit and by keeping your arms a bit closer to your body can reduce your back pain tremendously.
5. Being unaware of your own foot type: every person's foot is different. Some have higher arches, wider feet, flatter feet. etc. In the running world, those with higher arches actually run better. You may not notice that your feet are flatter than you thought. It's all about finding a shoe that supports your specific foot type. If you can find a shoe that supports your feet and ankles, you will notice your back, hips and knees are no longer in pain while running. If you are someone who is dedicated to running, it's best to spend those extra dollars to find a pair of shoes that are specifically designed for running and that fit you like a glove. In the long run, you will feel the benefits. By becoming more aware of your running style, you will be able to fix any mistakes you may have to save you from a visit to your physical therapist.
If you find yourself making any of these mistakes, you can fix them. It will take time and patience but the rewards are great – an end to that pain you may be feeling.