7 Common Running Mistakes That Slow You Down (And How to Fix Them)

Most runners aren’t held back by lack of effort—they’re held back by small, correctable mistakes. After analyzing thousands of recreational runners, we’ve found that about 80% of form issues come down to a handful of common errors. The good news? Fix these, and you’ll run faster, smoother, and with fewer injuries.

Mistake #1: The Shuffle (Low Cadence)

What it looks like: Long, slow steps with cadence under 160 steps per minute
Why it hurts you: Increases ground contact time, raises impact forces, wastes energy
The fix: Aim for 170–180 steps per minute

Quick Fix Drill

Instead of a metronome app, try running with upbeat music (170–180 BPM). Practice short strides while keeping your feet quick and light. Do this 2–3x per week during easy runs.

Mistake #2: The Heel Bomber (Aggressive Over-Striding)

What it looks like: Heel hitting the ground far in front of your body
Why it hurts you: Creates braking forces, adds knee stress, slows you down
The fix: Land with your foot directly under your hips, not ahead of you

Quick Fix Drill

Practice falling forward drills: run in place, then lean slightly forward from the ankles until you naturally move forward. This teaches proper foot placement beneath your center of mass.

Mistake #3: The Bouncer (Excessive Vertical Movement)

What it looks like: Bouncing up and down like you’re hurdling invisible obstacles
Why it hurts you: Energy goes upward, not forward
The fix: Glide forward smoothly

Quick Fix Drill

Run next to a fence or wall, keeping your head level with a fixed point. Focus on gliding forward instead of bouncing upward.

Mistake #4: The Huncher (Tense Upper Body)

What it looks like: Shoulders creeping toward your ears, arms crossing your chest
Why it hurts you: Wastes energy, restricts breathing, throws off balance
The fix: Relax shoulders and swing arms forward-back, not side-to-side

Quick Fix Drill

Shake out your arms every 5 minutes during a run. Imagine holding potato chips between your fingers—firm enough not to drop them, but not crushed.

Mistake #5: The Weak Link (Poor Hip Extension)

What it looks like: Weak push-off, glutes not firing, short stride behind you
Why it hurts you: Reduces propulsion, forces smaller muscles to overwork
The fix: Strengthen glutes and practice driving your leg backward

Quick Fix Drill

Do high knees into butt kicks: lift your knees up, then kick heels toward glutes, focusing on the push-off phase. Add glute bridges before runs to activate your hips.

Mistake #6: The Wobbler (Hip Drop and Instability)

What it looks like: One hip drops lower than the other during stance
Why it hurts you: Creates energy leaks, stresses knees, raises injury risk
The fix: Build single-leg stability

Quick Fix Drill

Do single-leg balance holds: stand on one leg for 30 seconds while keeping hips level. Progress to closing your eyes or doing small knee bends.

Mistake #7: The Rusher (Inconsistent Pacing)

What it looks like: Sprinting the first mile, crashing in the last
Why it hurts you: Fatigue builds quickly, form breaks down, efficiency tanks
The fix: Use effort-based pacing and aim for negative splits

Quick Fix Strategy

Run your first mile at an easy, conversational pace. Then gradually increase speed. Think: start slow to finish strong.

The Compound Effect of Mistakes

Form issues rarely appear in isolation. Low cadence often leads to over-striding, which increases bounce and reduces hip extension. The flip side? Fix one mistake (like cadence), and several others improve automatically.

The Fixing Priority

Tackle issues in phases to avoid overwhelm:

• Weeks 1–2: Focus on cadence (quick, light steps)
• Weeks 3–4: Relax your upper body (shoulders and arms)
• Weeks 5–6: Build hip extension and glute power
• Weeks 7–8: Work on stability and hip control

The 2-Week Quick Fix Challenge

Want fast results? Focus on just two habits:

1. Cadence: Count steps for 15 seconds, multiply by 4. Get to 170+ SPM
2. Relaxation: Do a shoulder and arm check every 5 minutes. If you’re tense, shake out

Most runners feel smoother and less fatigued in as little as two weeks.

Making Changes Stick

Form change takes time:

• Weeks 1–2: Feels awkward, requires constant focus
• Weeks 3–4: Sometimes automatic, sometimes needs reminders
• Weeks 5–6: Becomes natural, even when tired

Conclusion

Running efficiency isn’t about looking like an Olympian—it’s about making small tweaks that reduce wasted energy. Fixing cadence, relaxing your upper body, and improving hip extension will make the biggest difference.

Be patient, tackle one habit at a time, and trust the process. Your runs will feel smoother, easier, and faster.

Want personalized feedback on your specific form issues? Try StrideIQ’s AI-powered running analysis to identify your unique patterns and get targeted improvement recommendations.