Top Running Form Mistakes & Fixes

Today we share the top running form mistakes we see with targeted fixes to improve them. Not only will you be able to read the early signs of your run form and avoid major injury, but you'll know exactly what strengthening and mobility exercises to do to get getter.
Thanks to Trevor from Perform4Life Run Lab for showing us the ropes! Click here to learn more about Trevor, his awesome studio, and to book an in-person or online gait analysis!
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[@phacocataractdrlvkraju5]

SIMPLY AWESOME, Thanks for making such a greaat video, you are doing good service to recreational runners like us helping us guiding us informing us. Everytime I restart running recovering from injury only to get re-injured. Will try these fixes, they appear very appropriate and pertinent

[@markv2087]

Have you tried barefoot style running? I found that my running form problems all naturally went away once I started running in a five finger shoe. It forced me to take quick, light steps that were easy on the knees, and now my cadence moves between 180 and 200. Many other changes too. Good luck!

[@---qe5gq]

*1:13** Mistake #1 - Valgus Collapse of the Knee* - 1st Corrective Exercise at 4:03 - 2nd Corrective Exercise at 4:50 *6:20** Mistake #2 - Lordotic Curve in the Low Back* - 1st Corrective Exercise at 8:55 - 2nd Corrective Exercise at 10:51 *12:50** Mistake #3 Cadence* - Corrective Exercise at 16:23

[@523motorsports]

-- amazing

[@osamabinlovin7182]

Thank you Hero ‼

[@MPV919]

You my hero🦸‍♂️👍🏼

[@carastone3473]

-- over striding is what used to cause me to heel strike. I also pulled my calf muscle by over striding when I was doing strides at the end of a run several years ago. Ouch! I don’t make THAT mistake anymore!

[@tinytuzi8167]

You’re amazing!!

[@doktoren99]

This dude knows his stuff tho. With nice actionable advice. Put him on

[@Ericliaoo]

That bit about the internal rotation when doing side lying leg lifts is GOLDEN. Felt a difference immediately, thanks!

[@townsendstephen]

Don't get me wrong I love all the Run Experience vlogs .... but you need to put this guy on more. Those first 2 i am sure are going help me a lot. Thank him from me please.

[@gizmo13ify]

Stephen Townsend - I hope he also produces his own videos for any possible credits ...I’d definitely subscribe!

[@jaketrego8398]

I love that 8 miles per hour is a "slower speed."

[@kreator-ys1yz]

Maybe when I was 25, but nope, not at 48 of age. 😊

[@FolkeBernadotte2]

😩😩😩😩😭

[@skirtonbear1]

That one beat increase per week cadence plan is great. Thank you! I was always trying to up my cadence too ‘far’ at once, getting worn out and frustrated simultaneously. Gradual increase; that’s it.

[@jelisem]

I think I’m the poster child for all three of these issues. 😬 Such wonderful information! Thank you!!

[@rosafischer2748]

THIS IS ABSOLUTELY IMPORTANT, really needed this

[@ricwnipp]

Awesome content. Big thanks to you and Trevor for breaking all of this down to help us be more aware of how we move and how to correct our form flaws.

[@tommersch4077]

I think you really helped me with this. I probably have all 3 of those issues. Imma start workin on that right now.

[@LAnonHubbard]

Very interesting. I'm going to incorporate some glute exercises into my routine and will check out your other video about them. The cadence discussion was very helpful too. I get that it reduces vertical oscillation, make you more efficient as you're not fighting gravity, and less impact when you return to ground. I'm really sold on the high cadence, thanks!

[@misoadeio]

Never came across a video with higher practical added value, than this one. So grateful, thank you!

[@tf1n]

Just want to say I love all of your input on this awesome channel! Great physio information and motivation!

[@devilofheaven13]

"That's your stomach".. 😂

[@Sharouck]

Absolute gold, thanks so much!

[@HeatherJergensen]

I love the one beat per week incremental increases. I run by heart rate, and in Zone one I'm running around 150 spm. This will definitely help look at cadence differently! Thanks TRE!!

[@Jameswmin]

Great stuff - thanks very much. Love the videos with Trevor, especially now there isn’t a lot of noisy work being done next door!

[@katie-tu9he]

I love that you're making expert advice like this accessible to so many! Would it be advantageous to do these exercises even if you're not sure you make the mistake? For example, on my stride, instead of a heel whip, the toe goes out. So, still foam roll inner leg and strengthen gluteus medius or do the opposite and foam roll the outer hip and strengthen the inner thigh? I think the key to ending "wonky leg" is somewhere in the hip/glute flexibility and strengthening. :)

[@Scoutz22]

Bro just a bit ago, I had a massive knee problem thinking I messed up my knee for good but after watching this, I'm finally feeling motivated again and trying out these exercises daily. Thanks so much!

[@SBraun-wv1hu]

Thank you so much, this is really good advice! I’m currently focussing on my running technique and your videos are so helpful!!

[@ericchevalley]

Such a fantastic video! Coming back to it months later, only reinforced that. So many gems and rational and exercise and advices. This video and other related exercises videos have helped my form, and strength quite a bit.

[@johnpiccioli650]

Fantastic video! Hands down the best running form video I have ever watched. Really well put together and explained in terms that make it easy to understand. I like the approach of identifying the symptoms of the poor running form. I can identify with each of the issues you have discussed. I wish you had continued on down the list. Thanks so much guys and please keep the videos coming.

[@rhondaboyce5404]

Went to PT today. This is exactly my problems that have caused my knee issues. I’ve learned so much. Thank you

[@bjrainbow]

I’d just like to say that this would have to be one of, if not THE MOST valuable piece of information I’ve ever received! I have struggled on/off for past few years with hip/glute issues and since discovering TRE and learning about my own mechanics/form, just recently I began to think the inability to keep my hips square (along w tight ITBs) was perhaps just my body. I have since learned that I just had tight adductor muscles! Foam rolling those gave me instant results. I had also struggled w releasing chronically tight hip flexors and during strength exercises effectively engaging glute muscles. I love the simple quick fix release and since watching this video 2 weeks ago I have noticed huge improvements. So effective and so good! Onwards and upwards!!! Can’t thank you enough for this!!!

[@samirsharma6312]

Super video! Must watch for anyone who has anything to do with running. 10/10!

[@attackofthelumbie9029]

Just started training for a half marathon and as someone with very little running experience I thank you and look forward to seeing more videos over the next 8 months leading down to race day

[@johngardner1898]

Trevor really knows his stuff. Excellent.

[@selinarobb3252]

This was really helpful. Would love to see this guy more on TRE

[@jeanlee28]

Exactly what I need!! Thanks a million!!!

[@owenhughes2903]

This is a great video guys. I've been struggling with collapsing knee and inactive glutes for a while. Thanks

[@prince5724]

Very informative video thanks. I would definitely keep that in mind on my next run especially the cadence.

[@nevar108]

This is proof why running coach sessions are so awesome! These few critics and exercises will fix sooo many issues in my running. Thanks!

[@hummingbird2438]

This is so awesome to know. I finally got analyzed and fortunately I found out in time to address this. I simply stopped until I could pinpoint what was going on in physical therapy. It is better to not run than to run incorrectly (with any exercise as well). Proper form is EVERYTHING and strength training is pivotal even if it is a light program. Great information!

[@travelinquaker8598]

I think this is the best pre-hab video I have seen in years!

[@Vadim40014]

Thank you very much for the video. I found that the video has the clear explanation why I have knee pain when I run on treadmill.

[@tylerx8848]

I liked how he addressed the lordodic curve. I did those exercise and I ran without any lower back tightness/dull mild pain. Thank you!

[@chuckt9630]

Runners unite. Love the content, community. Definitely had runners knee.... Studying to be physical therapist

[@tumblingrosesstudio]

Fantastic! Would love to see more!

[@bryanlane267]

AWESOME - I have spent THOUSANDS of dollars and 100s of hours trying to fix a Runner Knee issue and this video after a 1 week of using it has SIGNIFICANTLY improved my condition. You hit all the right 'check points'. THANK YOU THANK YOU THANK YOU!

[@bovko1]

That's the best running advice I've seen on video. Can't wait to go for my next run!

[@cdmusic2]

amazing amazing amazing video. i’m only 16 and growing very fast. because of that i’ve struggled with injury many times. this video really opened my eyes, i will now be doing these stretches daily, thank you so much!

[@rachaelmalfer1203]

Awesome info. I really was excited about cadence, since that is my biggest issue at the moment.

[@russellyb]

This was really useful. Quality content guys. Thanks.

[@sajero2]

Very helpful video! Thanks, Run Experience!

[@ginathompson3408]

Loving these exercises and form fixes

[@corwynwarwaruk2141]

Great info... just downloaded a metronome and going to confirm my cadence & work on optimizing

[@sea-lotus]

This was AWEEESOOMMMMME, thank youuu!!!!

[@ahoyhoy9687]

Learned so much, thanks guys

[@ThaCurbdog]

Thanks!! I was wondering why my inside lower left knee was tense/sore after a run. This vid' explains exactly why and how to fix. Running 4 months so far and this issue has been my only real problem so far!

[@earl.cuevas]

This is so helpful. Thank you!!

[@bethstevenson5582]

Finally got my body to except running. Have been doing the 5k app to increase endurance and to get into a routine and have some structure. Wasnt sure how often to run so am running at least 2 times a week. Also have finally gotten passed the everything hurting all the time part. So Im encouraged to know Im gaining strength in my lower body. Thank you soooo much for your videos and being a crucial part in my journey to be a runner. I always try and remember I dont have to go fast, I just have to GO!

[@Janellyalm]

Love this! Super informative video

[@biggbro9]

Thanks, this is so helpful.

[@slworrell1]

As a trail runner training for my first 50K, this video is going to help me immensely. One of my biggest issues is cadence (and heel striking). I made the mistake of firing up the metronome and laughed myself silly as I couldn't keep up with it. Appreciate the tip to gradually increase the beat. All in all, this video has good actionable tips. Thank you!

[@edwardazrilyan4248]

Awesome..just watched it again..TY

[@6se7en0]

wow thank you for this priceless information!

[@anubisx12]

i forgot what knee pain is because of you guys, life saver right there

[@alexaldrich1292]

Such good content, all for free. Thank you!

[@andrewm3934]

Wow great video, I definitely need help with all 3 of these

[@andrewllewellyn5254]

Incredible video, I've got some work to do!

[@aurangzaib3442]

Great conversation

[@TheDonClock]

taking notes. thanks guys.

[@Runner_fatih]

Güzel bilgiler. Teşekkür ederiz. Çok şey öğrendim sizden 🙏🏻🙏🏻🙏🏻

[@gahlandria1]

Finally found the problem with my running. I thought at first I got an injury since I just started and had to do a though test without right preperation. But than I noticed something was off with my form but didnt knew what to change. Gonna try this next time!

[@luckyboypictures]

Thanks for the tips.

[@guitarman7575]

Great video. Learned a lot.

[@kylekermgard]

Great video

[@BlackyListon]

Again perfect sense thank you.💯💯

[@TheRunExperience]

You are welcome! Thank you for watching!

[@Lodeenie]

Its exciting to know I've been doing something right! I'm am all about cadence because I run to music and the cadence of the song determines my sprints from my warm ups so I found that 180 is a good strong pace for me.

[@kelvinnguyen6048]

THANK YOU!

[@tricoachmalc8266]

I am guilty of all 3. Amazing video with very clear correction exercises that will help me so much, thank you.

[@ATLaracheClub]

I'm downloading a cadence app right now to work on my cadence, thank you very much for bringing that to my attention!

[@saturdaymark4857]

Thanks guys

[@4pawreiki]

Great tips

[@alanmlkbanda]

These are the guys you wanna have guided you in running. They know their stuff, it’s second nature. Not your average guy. That’s why I respect running labs so much. They back the mechanics with the science that’s behind.

[@devmathur5003]

Amazing video

[@dreamgirrrl9]

Wow super informative! Thank u, I learned a ton 👍

[@Pimentel43]

So can you still run fast if you have no ass

[@ryanw903]

great video and tips!!! It would be great if the sound recording can be made clearer..... you are awesome!!

[@look_son]

Tnx 4 that Run Experience. This video is full of knowledge. Very useful. Really great guides. I am 160 spm runner and will try to improve 1bpm/week. got the app. :) Once again, TNX! ;)

[@jbdmb]

Great video.

[@VictorFoote01]

"Its almost like this works Trevor" Lmao!!! Im also loving your Training App Nate! I have already seen a big improvement with the 30 Day Challenge you have.

[@jameswatson5380]

This is a great vid

[@JL-mn9on]

MORE👏VIDS👏WITH👏TREVOR👏PLEASE🔥🔥🔥🔥

[@markv2087]

Excellent advice. Using the glutes as the locus of intention to guide the relaxation of the hip flexors was especially well done. I’m familiar with using the reciprocal muscle antagonist to deepen a stretch, but a lightbulb really turned on here. When you run, you have an intention to power into a fast flow, and if that intention can be found in the glutes, then not only do you self-correct your glute/hamstring use imbalance, but you deepen the experience of simultaneously relaxing the flexors, which starts (in this case) a healthy positive feedback loop. The brake on that loop will be how much hip openness your neurology feels like it can handle, in terms of controlled mobility. And it seems like the best place to find that control is, again, the glutes, no?

[@DavidNouls]

This video is really interesting and helpful! I have been having pain in my abductors and hip flexors for weeks... I wonder if it is also caused by the gluteus medium being underused.

[@t.thompson9977]

great review! curious, what brand of treadmill were you running on?

[@nipz8053]

I could run distance, but I realize it could be soo much easier and more optimal. Thanks for this!

[@xtamhor]

I raise my hat to you sir!!!

[@damny0utoobe]

Very helpful glute tips

[@roalvdiaz4948]

Thanks for such a nice video, should cadence remain the same at different paces for ex: say 7:30min/kmh and 4:30/kmh?

[@FelixGB_]

After watching this video, I checked my Garmin data ... and im a 160 spm runner !! At least, I know what and how to fix that! :D

[@newsnetworkz]

I have all the problems you mentioned in this video 😤

[@Fullloafofbread]

Great video, more of this guy on the channel, he knows his shit

[@ethers]

Do you do the corrective exercises before or after a run? Indefinitely or just until you get results? Thanks.

[@gokiwi2642]

Great video, I’ve been running for around 7 years, noticed sore knee over the last week, thought it was due to continually running on cold morning s, running in cold weather hitting the knees, if I’ve got to the stage of sore knees, is it still ok to do these exercises?

[@xbadandy182x]

Found out today alot by visiting a local running store thats staffed by people who know what they're talking about - some are even full time PTs and Assistant PTs. I've been fighting ITSB as a new runner. First thing I did was strengthen glute medius. After today and having the rep watch my form - I am not engaging my glutes. I am forcing my TFL, Hamstrings, Quads, Knees to way overwork and now my IT band is being agitated. It sucks. This video is great. Its definitely hard for me to do those single legged glute bridges. No matter how much waking up of the glutes I do - my hamstring is still all I feel. I can't touch my toes without bending my knees.. never have been able to. Flexibility is killing me! Alot of work ahead for me.

[@GamingT0G0]

A valgus collapse can also start with a inwards collapsed foot arch. Your foot is your connection to the ground, so it's quite important ;)

[@georges5233]

I have the duck butt syndrome and I just did these exercises and I’m SWEATING how hard it actually was to activate the glutes! My hamstrings have been exhausted. Great video guys thank you!

[@PumpkinCandleGetLit]

they have great chemistry