Running biomechanics errors and their fixes

Running is one of the most popular forms of physical activity around the world. Yet, prevalence of running biomechanics
related injuries remain high in spite of advancement in coaching practices, running shoes and running practices.

The most common pathologies faced by runners are Achilles tendinopathy, Calf strain, Medial Tibial Stress Syndrome, Patellar Tendinopathy and Hamstring strain.

Running biomechanics related injuries are multifactorial – ranging from non-modifiable factors such as gender, previous injuries, unforeseen events to modifiable factors such as running shoes, movement patterns, training loads, anthropometry and running surface.

While these injuries cannot be prevented altogether, here are some running biomechanics errors that can be addressed to reduce the risk of injuries.

Common running biomechanics errors

1. Overstriding + Low Cadence

How It Looks	Why It Matters	What It Often Reflects	Corrections
Foot lands well ahead of COM	Higher peak braking forces prospectively linked to injury risk	Long-stride preferred pattern	Cadence retraining (+5–10%)
Knee extended at contact	+5–10% cadence reduces PFJ load & braking forces	Quad-dominant mechanics	Hip + knee extensor strengthening
Cadence <160–165 spm	Shorter step length reduces knee joint stress	Underuse of hip extensors	Cues: “Land under hips”, “Quicker steps”
			Education on reducing braking rather than “fixing heel strike”

2. Dynamic Knee Valgus / Hip Adduction / Pelvic Drop

How It Looks	Why It Matters	What It Often Reflects	Corrections
Knee collapses medially	Increased hip adduction & pelvic drop seen in PFPS	Low hip abductor capacity	Hip abductor strengthening
Contralateral pelvic drop	Hip abductor strengthening reduces pelvic drop (RCTs)	Impaired single-leg control	Frontal-plane gait retraining
Narrow step width or “crossover”	Predictive of injury in female runners	Narrow step width	Step width adjustment
			Cues: “Run on train tracks”, “Keep pelvis level”

3. High-Impact / “Loud” Landing

How It Looks	Why It Matters	What It Often Reflects	Corrections
Audible foot slap	Higher loading rates associated with MTSS & tibial stress fractures	Overstriding	Impact gait retraining (auditory/visual feedback)
Large vertical impact peak	Impact-focused gait retraining reduces tibial shock	Stiff ankle strategy	Cadence increase
High tibial acceleration	Lowering impact does not worsen running economy	Reduced shock absorption	Calf–soleus strengthening (especially bent-knee raises)
		Low tissue capacity	Cues: “Run quietly”, “Soft landings”

4. Narrow Step Width / Crossover Gait

How It Looks	Why It Matters	What It Often Reflects	Corrections
Feet land on or across midline	Narrow width increases hip adduction and pelvic drop	Motor strategy habit (often seen in novice runners)	Step width increase (5–8 cm wider)
Feet land on or across midline	Higher ITB strain and greater tibial bending stress	Low frontal-plane hip stability	Mirror feedback to reduce crossover
	Linked to PFPS and lateral hip pain		Hip abductor Strengthening
			Cues: “Land under the same-side hip”

5. Excessive Pronation / Medial Foot Collapse

How It Looks	Why It Matters	What It Often Reflects	Corrections
Midfoot cllapses medially	Excessive pronation associated with MTSS, plantar fasciopathy & tibial rotation stress	Medial arch weakness	Foot intrinsic strengthening (short-foot, toe-mobility drills)
Tibial internal rotation visibly increases	Greater foot mobility correlates with higher injury incidence	Reduced tibialis posterior capacity	Tibialis posterior strengthening
Arch height drops under load		Foot-intrinsic weakness	Step width or cadence modifications to reduce medial load
			Footwear guidance (not as a primary fix)

6. Pelvic Over-Rotation / Excessive Trunk Rotation

How It Looks	Why It Matters	What It Often Reflects	Corrections
Arms cross midline	Increases shear at spine & pelvis	Low trunk control	Anti-rotation training (Pallof press, carries)
Torso rotates excessively	Associated with low back pain in runners	Weak obliques and deep stabilisers	Cueing: “Arms forward-back, not side-to-side”
Lower limb “scissor pattern”	Often coexists with asymmetrical hip mechanics	Crossover gait	Widen step width
			Strengthening glutes/rotational control

7. Late Heel Lift / Limited Ankle Stiffness

How It Looks	Why It Matters	What It Often Reflects	Corrections
Heel stays on the ground longer than ideal	Reduced ankle stiffness reduces running economy	Weak plantar flexors (especially soleus)	Soleus-dominant strengthening (bent-knee calf raise progressions)
Low vertical stiffness	Associated with calf–Achilles overload due to compensatory propulsion patterns	Limited ankle stiffness during midstance	Plyometrics (pogo jumps, hops) to increase ankle stiffness
Knee stays flexed too long			Cadence increase to reduce overloading

The easiest way to assess and identify all these biomechanical issues is through a running gait analysis. Modern day technology now offers portable, accurate and cost-effective solutions for running analysis. To launch running analysis at your center, contact us today!

ABOUT THE AUTHOR

GAYATRI SURESH (PT)

Gayatri Suresh (PT) is a Biomechanist who has completed her B.P.Th from DES College of Physiotherapy and M.P.T (Biomechanics) from SRM College of Physiotherapy, SRMIST. Her field of clinical expertise is in movement assessments through video analysis. Apart from her work at Auptimo, she works as a Clinical Specialist at Rehabilitation Research and Device Development, IIT Madras. She has won gold medals for her Research presentations and for securing First rank with distinction in her MPT degree respectively.

References for common running biomechanics errors

The information found within this site is for general information only and should not be treated as a substitute for professional advice from a licensed medical practitioner. Any application of exercises and diagnostic tests suggested is at the reader’s sole discretion and risk.