Running is a fundamental component of many fitness routines, especially in the world of CrossFit.
However, despite its seeming simplicity, many athletes make critical mistakes that can hamper their performance and increase the risk of injury. In a recent video, several common running mistakes were highlighted.
5 Running Mistakes You Must Avoid!
1. The Peacock Run
The Mistake
The “Peacock Run” involves running with an overarched back and looking straight up, which is often done to appear more upright and broad-chested. This posture can lead to lower back pain and inefficient movement.
Why It Happens
Many runners, especially those new to CrossFit, mistakenly believe that running tall with a pronounced chest will improve their form. This misconception often stems from observing sprinters who naturally have a more upright posture due to their high-speed requirements.
How to Fix It
Adjust Your Posture: Focus on pulling your ribs down and maintaining a slight forward lean.
Proper Head Position: Look 15-20 feet ahead on the ground instead of upwards. This helps align your spine correctly and reduces strain on your back.
2. The Body Builder
The Mistake
The “Body Builder” mistake involves running with a stiff upper body and excessive side-to-side rotation. This can be seen in athletes with significant upper body strength who rotate their entire torso as they run.
Why It Happens
Athletes with a strong upper body might naturally engage those muscles more than necessary while running. This can lead to inefficient movement and wasted energy.
How to Fix It
Stabilize Your Upper Body: Keep your head still and focus on moving your hands straight forward and back, not side to side.
Relax Your Shoulders: Allow your shoulders to move naturally without excessive tension.
3. The Shuffler
The Mistake
The “Shuffler” runs with a very short stride and minimal leg lift, resembling an elliptical motion. This form typically involves heel striking far in front of the body’s center of mass.
Why It Happens
This is often due to ingrained habits or a lack of awareness about proper running mechanics. It can also be a result of insufficient posterior chain engagement.
How to Fix It
Increase Your Stride Length: Focus on pulling your foot up and clearing the ground with each step.
Engage Your Hamstrings: Practice drills that emphasize hamstring activation to improve your stride efficiency.
4. Crazy Legs
The Mistake
“Crazy Legs” refers to runners whose legs flail in different directions with no consistent pattern. This lack of control can lead to inefficiency and potential injury.
Why It Happens
Improper running mechanics and lack of muscle coordination often cause this issue. It can also result from bad habits developed over time.
How to Fix It
Focus on Leg Control: Work on drills that emphasize proper leg movement, such as high knees and butt kicks.
Practice Proper Striking: Aim to strike the ground with your foot directly beneath your body to maintain a straight path.
5. Running on the Whiteboard
The Mistake
The “Running on the Whiteboard” mistake is about avoiding running workouts altogether when they appear in the workout of the day (WOD). Athletes may see running prescribed and decide to skip it, thinking they can practice on their own, but often they don’t follow through.
Why It Happens
Many athletes avoid running due to a lack of confidence or enjoyment in the activity. Some might find it boring or feel it’s not as critical as other exercises.
How to Fix It
Commit to Running Workouts: Participate in running workouts as prescribed in your WOD. Consistency is key to improvement.
Set Running Goals: Establish clear running goals to stay motivated and track your progress.
Tips for Better Running
Develop Smooth and Efficient Form
Running should feel smooth and effortless. Aim for a fluid motion that allows you to move efficiently without unnecessary exertion. Focus on maintaining a consistent cadence and rhythm.
Incorporate the mindset of using running as an active rest period during workouts. This can help you pace yourself better and maintain endurance over longer distances.
Practice and Patience
Improving your running form won’t happen overnight. It requires consistent practice and patience. Dedicate time to focus on the fundamentals and gradually correct any ingrained bad habits.
Join Coaching Programs
Consider joining a coaching program like “Endless Engine” that focuses on improving running, rowing, and biking efficiency. Structured programs provide expert guidance and accountability, helping you make significant progress.
Mastering Your Running Technique
Running is a vital skill in CrossFit and many other athletic pursuits. By avoiding these common mistakes and focusing on improving your form, you can enhance your running efficiency, reduce the risk of injury, and ultimately perform better in your workouts. Remember, consistent practice and attention to detail are essential. Incorporate these tips into your training routine, and you’ll see marked improvements in your running ability.
You will also like:
HIIT Workouts vs Running for Fat Loss: Which is Better?
How Running Once a Week Improves Your Body
How to Combine Running with Strength Training
Why You Should Train Like A Hybrid Athlete (Running and Weightlifting)
image sources
- Reebok-Shoes-Running-Outside: Reebok
- Teenage athlete running: Photo courtesy of CrossFit Inc.
