Updated April 20th, 2024 at 23:13 IST

Is Running Part Of Your Fitness Routine? Common Errors You Must Avoid

A critical impact of running incorrectly is joint pain. Many runners unknowingly engage in practices that increase the risk of joint wear and pain.

Running | Image:Pexels

Running is celebrated as a cornerstone of physical fitness and a path to a healthier lifestyle, cherished for its simplicity and accessibility. Yet, while running is advantageous for cardiovascular health and endurance, it is not without risks. Missteps in running techniques can lead to various injuries, from ankle sprains and stress fractures to runner’s knee.

One less obvious but critical impact of running incorrectly is joint pain. Many runners unknowingly engage in practices that increase their risk of joint issues. Recognizing and avoiding these five key mistakes can help safeguard your joints and enhance your running experience.


Over striding: Taking excessively long strides can place undue stress on the knees and other joints, contributing to arthritis and joint deterioration over time. To avoid this, runners should aim for a shorter, more natural stride that minimizes impact forces on the body.

Ignoring Pain: Many runners pride themselves on their perseverance, often pushing through pain. However, disregarding persistent joint discomfort can worsen injuries. It’s vital to listen to your body and consult a healthcare provider if you experience consistent pain during or after runs.


Skipping Warm-Ups and Cool-Downs: Neglecting proper warm-up and cool-down routines can also lead to joint injuries. Effective warm-ups prepare the joints for the stress of running, while cool-downs involving stretches and flexibility exercises help alleviate potential joint strain.

Poor Running Technique: Inefficient running form can exacerbate joint strain and increase the risk of injuries. Common issues such as overpronation, slouching, and heel striking need correction. A physiotherapist or a running coach can offer professional advice and training to refine your technique, reducing the load on your joints.


Improper Footwear: Wearing unsuitable footwear can intensify joint strain due to insufficient shock absorption. Shoes that mimic barefoot running or have zero-drop soles can encourage a more natural running form, potentially reducing joint stress. Transitioning to such footwear should be done gradually to avoid additional strain.

By addressing these common pitfalls, runners can enjoy the benefits of their sport while minimizing the risk to their joints, ensuring a healthier, more sustainable running routine.


Published April 20th, 2024 at 23:13 IST