Running Form Check: Common Mistakes and How to Correct Them

Running might seem as simple as putting one foot in front of the other, but your form plays a huge role in how efficiently and safely you move. Poor mechanics can lead to nagging injuries, wasted energy, and slower times, while proper form can keep you healthy and strong mile after mile. Let’s break down some common running form mistakes—and how to correct them—so you can hit the road with confidence.

1. Posture: Run Tall, Not Tense

The Mistake: Many runners slouch forward, arch their back too much, or carry tension in their shoulders and arms. This can restrict breathing and throw off alignment.

How to Fix It:

  • Imagine a string pulling you upward from the crown of your head.

  • Keep your shoulders relaxed and arms swinging naturally, close to your sides.

  • Engage your core slightly to keep your spine neutral and upright.

2. Stride: Find Your Sweet Spot

The Mistake: Overstriding—landing with your foot too far in front of your body—is one of the most common errors. It increases impact on the joints and slows down your cadence.

How to Fix It:

  • Aim for a quick, light step turnover (around 170–180 steps per minute for many runners).

  • Land with your foot underneath your hips, not way out in front.

  • Think of your stride as “compact and efficient” rather than long and reaching.

3. Foot Strike: Land Lightly

The Mistake: Heavy heel striking or excessively landing on your toes can cause stress on the knees, shins, or calves. There’s no single “perfect” strike, but extremes can increase injury risk.

How to Fix It:

  • Aim for a midfoot strike, landing softly with your foot beneath your center of gravity.

  • Imagine “running quietly”—if your steps are loud, you may be pounding the ground too hard.

  • Strengthen your calves and feet to support smoother landings.

4. Arm Swing: Power Without Wasting Energy

The Mistake: Crossing arms across the body, pumping too high, or letting them dangle can throw off rhythm and waste energy.

How to Fix It:

  • Keep elbows bent at about 90 degrees.

  • Swing arms forward and back, not across your torso.

  • Relax your hands—no clenched fists. Think of holding a potato chip without breaking it.

5. Head Position: Look Ahead, Not Down

The Mistake: Staring at the ground can strain your neck and collapse your posture, while tilting your head back can create tension.

How to Fix It:

  • Keep your gaze about 10–20 feet ahead on the road.

  • Relax your jaw and neck.

  • Align your head with your spine, not jutting forward or tilted back.

Final Thoughts

Improving your running form takes awareness and practice, not a complete overhaul overnight. Start by focusing on one aspect at a time—maybe posture on Monday, stride on Wednesday, and foot strike on Friday. Over time, small adjustments add up to big improvements in efficiency, speed, and injury prevention.

Whether you’re chasing a PR or just want to feel better on your daily miles, a form check can be the difference between struggling through and running strong.

How to Monitor Progress: Tracking Your Training Milestones

One of the most rewarding parts of training for a big race is seeing just how far you’ve come. Whether you’re preparing for your first marathon or aiming for a new personal best, tracking your progress not only keeps you accountable but also boosts your motivation. By monitoring milestones along the way, you’ll have a clearer picture of your improvements and know when it’s time to push harder—or dial it back.

Here are some effective ways to keep track of your training journey:

1. Training Apps

Smartphone apps like Strava, Garmin Connect, and TrainingPeaks make it easy to log workouts, track mileage, and analyze performance trends. These apps also provide social features, letting you share workouts with friends or teammates and celebrate each other’s milestones.

Why it helps: Instant feedback and long-term data help you identify patterns, like when you’re strongest during the week or how your pace improves over time.

2. GPS Watches

A reliable GPS watch can be a game-changer. Beyond recording pace, distance, and time, many watches now monitor heart rate, cadence, elevation, and even recovery metrics. They’re perfect for athletes who want real-time insights while on the move.

Why it helps: Immediate performance feedback helps you stay in your target zones and avoid overtraining. Plus, syncing with training apps makes it easier to review your sessions later.

3. Old-School Training Logs

Sometimes simple is best. A notebook, journal, or printed training plan gives you a tangible way to track progress. Writing down how you felt during each session, along with times and distances, provides context that digital tools can’t always capture.

Why it helps: Recording notes about your energy, sleep, or nutrition alongside workouts allows you to spot patterns and make better training adjustments.

4. Setting Milestones

Break your bigger goal into smaller wins, like running a faster 5K, swimming a certain distance nonstop, or hitting a weekly mileage target. Tracking these mini-goals makes training less overwhelming and keeps your confidence high.

Why it helps: Celebrating progress at each milestone reminds you that success is built step by step.

5. Regular Assessments

Schedule benchmark tests every 4–6 weeks, such as a timed mile run, a set swim distance, or a cycling power test. These assessments provide measurable results that reflect your fitness improvements.

Why it helps: Regular check-ins prevent plateaus and confirm that your training is moving you toward your race-day goals.

Final Thought

No matter how you choose to track your training—through apps, watches, or a classic logbook—the key is consistency. Monitoring your progress helps you see the big picture and keeps you motivated when training feels tough. By celebrating each milestone along the way, you’ll stay focused and confident heading into race day. If you’re working toward your next big event, like the Spurs Austin International Half, tracking your journey will make that finish line moment even more meaningful.

Building Mental Toughness: Strategies for Conquering the Downhill to Downtown Course

Running a race isn’t just about how strong your legs are, it’s about how strong your mind is too. The Downhill to Downtown course is fast, exciting, and full of unique challenges that test not only your endurance but also your mental resilience. Whether it’s managing the quick descent, staying focused when fatigue sets in, or keeping your confidence steady through every mile, building mental toughness can be the key to crossing the finish line strong.

Embrace the Challenge Ahead

The first step in developing mental toughness is reframing how you view the course. Instead of focusing on the intimidating aspects such as pounding your quads on the descent or holding pace downtown, recognize the opportunity it presents. You’re running one of the most thrilling courses in the city. Approaching the race as a privilege rather than a hurdle helps you stay motivated and positive, even when things get tough.

Visualize Your Success

Mental imagery is a powerful tool. Before race day, take time to visualize yourself running the course with confidence on the downhills, staying relaxed through downtown, and finishing with strength. When your mind has already seen success, your body is more likely to follow through. Visualization also helps reduce pre-race nerves and builds confidence in your training.

Break the Course Into Segments

The downhill start can feel fast and exhilarating, but it’s important not to get overwhelmed by the entire distance ahead. Mentally break the race into smaller chunks. Focus on running strong through the descent, then shift your mindset to holding form downtown, and finally lock in on that final push to the finish. Taking the course mile by mile keeps your focus sharp and prevents mental burnout.

Practice Positive Self-Talk

What you tell yourself during the race matters. Instead of letting fatigue fuel doubts like “I can’t keep this pace,” train your brain to respond with encouraging affirmations such as “I’ve trained for this,” “One step at a time,” or “Stay strong.” Positive self-talk not only lifts your spirits but also redirects energy toward your performance rather than your discomfort.

Train Your Mind Like Your Body

Mental strength, like physical endurance, improves with practice. You can build resilience by running in tough conditions like heat, wind, or early mornings to practice pushing through discomfort. Incorporating pace-focused workouts simulates holding steady when your body wants to slow down. Adding mindfulness or meditation strengthens your focus and calmness under stress. These practices prepare you to stay composed and determined when race day throws its challenges your way.

Final Thought

The Downhill to Downtown course is more than just a physical test, it’s a mental one. By embracing the challenge, visualizing success, breaking the race into manageable sections, and practicing positive self-talk, you’ll be ready to tackle every downhill and stride confidently into the heart of downtown. Build your mental toughness, and you’ll discover just how powerful your mind can be on the run.

Injury Prevention: Common Running Injuries and How to Avoid Them

Running is one of the simplest and most rewarding ways to stay active, but like any repetitive sport, it comes with its fair share of injury risks. Whether you’re training for your first 5K, tackling a marathon, or simply running for fitness, knowing how to prevent injuries is just as important as logging your miles. The key is learning to listen to your body and taking steps to protect it before small aches turn into bigger setbacks. The good news? Most running injuries are preventable with the right mix of stretching, strengthening, and proper form.

Common Running Injuries

Before we dive into prevention, let’s look at some of the most common injuries runners face:

  • Runner’s Knee (Patellofemoral Pain Syndrome): Pain around or behind the kneecap, often caused by weak muscles or improper tracking.

  • Shin Splints (Medial Tibial Stress Syndrome): Achy pain along the shin bone, usually from overtraining or improper footwear.

  • Plantar Fasciitis: Heel pain caused by irritation of the tissue along the bottom of the foot.

  • Achilles Tendinitis: Pain and stiffness in the tendon connecting the calf to the heel.

  • IT Band Syndrome: Tightness or pain on the outer side of the thigh and knee.

Now that we know the usual culprits, let’s talk about how to stay ahead of them.

Stretching for Injury Prevention

Dynamic stretching before runs and static stretching after can keep muscles flexible and joints mobile. A few key moves to add to your routine include:

  • Leg swings: Loosen hips and hamstrings.

  • Walking lunges: Warm up quads and glutes.

  • Calf stretches: Relieve tightness that can lead to Achilles issues.

  • Hip flexor stretches: Counteract sitting and prevent IT band pain.

Think of stretching as routine maintenance for your body—it helps keep everything moving smoothly.

Strengthening to Stay Strong

Strength training is often overlooked by runners, but it’s one of the best ways to prevent injury. Strong muscles absorb impact, stabilize joints, and correct imbalances. Focus on these areas:

  • Glutes: Bridges, squats, and clamshells help support your hips and knees.

  • Core: Planks and dead bugs stabilize your entire body during runs.

  • Calves: Heel raises strengthen the lower leg and protect the Achilles.

  • Hips: Side-lying leg lifts and resistance band walks improve stability.

Two to three short strength sessions a week can go a long way in keeping you injury-free.

Proper Form Matters

Good running form isn’t about perfection—it’s about efficiency and reducing stress on the body. Here are a few form tips to keep in mind:

  • Posture: Run tall with a slight forward lean from the ankles, not the waist.

  • Cadence: Aim for a quicker, lighter step (around 170–180 steps per minute) to reduce impact.

  • Foot strike: Land under your body, not way out in front.

  • Relaxation: Keep shoulders, arms, and jaw loose to avoid wasted energy.

Recording yourself running or working with a coach can help you spot and correct form issues.

Final Thoughts

Running injuries can be frustrating, but with smart training, they don’t have to be inevitable. By mixing stretching into your warm-up and cool-down, adding strengthening exercises a few times a week, and focusing on proper form, you’ll not only reduce your risk of injury—you’ll also become a stronger, more efficient runner. Remember: consistency beats intensity, and prioritizing injury prevention today means more miles and more finish lines tomorrow.