The most frequent runner errors

When heading out for a run, there are several technical issues we must keep in mind. Pumping your arms properly, lifting your knees, inhaling through the nose, exhaling through the mouth, and maintaining a steady race pace without sudden changes are some useful tips to optimize our capabilities. Although some insist that ‘running’ is one of the simplest sports, there are numerous errors made by runners who have never had the guidance of a coach. Carlos Escrig, a national athletics coach and fitness and bodybuilding instructor, explains the most frequent mistakes below.

To address this topic, it is interesting to understand the concept of ‘running economy’, which, according to Carlos Escrig, is the efficiency with which oxygen is used when running at a certain pace. “It means we can run effectively without wasting energy, and this can result in a runner with good running economy beating another with greater aerobic capacity,” he says.

The acquisition and assimilation of correct sports technique is very important for progressing in training sessions. However, not everyone who practices ‘running’ has the guidance of a professional. Below, we detail some of the aspects that the runner should keep in mind when practicing this sport.
1- Not performing a warm-up before and after the run: Many runners make the mistake of not warming up before the race. It is essential to do a good warm-up, both cardiovascular and for the joints, to prepare the body for the demands required by training. The pre-run warm-up oxygenates the muscles, increases flexibility, and readies the joints.
In the same way, it is just as important to stretch the body after running. Flexibility exercises should be performed while the muscle is warm, followed by a gentle jog to loosen up.
2- Striking the ground with the heel: “One of the most common mistakes, perhaps the most frequent, is striking the ground with the heel when running and subsequently supporting the rest of the foot,” says the coach. He also maintains that this increases the contact time between the foot and the surface, and the hip remains in a lower position. All of this means extra work for the hamstrings.
3- Not lifting the knees: By lifting the knees, we generate a greater stride length and our running is faster. To work on stride length, exercises can be performed with small obstacles, spaced apart to force the runner to lengthen their step.

4- Breathing through the mouth: The athlete should inhale air through the nose and exhale through the mouth to maintain a correct breathing rhythm. If they take in and expel air through the mouth, they will tend to get dry and end up panting during the run.

5- Poor arm swing: Arm swing is essential for keeping the body coordinated during the run. It is important to maintain an angle close to 90º and for the arms to be carried at hip height, facilitating their movement.
6- Sudden changes in pace: It is also necessary to maintain a uniform race pace and not subject the body to radical changes. It is positive to increase our speed in a final ‘sprint’, but we cannot run with continuous changes in pace because they produce an enormous expenditure of energy. The most recommended approach is to change the pace progressively, always taking into account our level of fatigue and the distance remaining.
7- Lateral head movement: Lateral head movement is a symptom of fatigue. Runners should keep their eyes forward and their head aligned with the torso. The neck should not be overly tensed, and the shoulders must be relaxed to avoid stiffness.
8- Torso too far forward or backward: Running with the torso in a position that is too upright or too reclined distorts the body’s trajectory. The correct position is vertical or slightly tilted forward, always with the torso stretched to avoid slouching. This error can be corrected through short running technique exercises, such as skipping or circular running.
9- Training too hard in the days leading up to a competition: Performing high-demand training in the days before a competition wears the body out too much. “A week before the sporting event, you should simply do low-intensity training so the body can rest, recharge glycogen levels, and assimilate the training performed previously,” the coach reminds us.
10- Wearing new running shoes on the day of the competition: Clothing should be tested before a race, as there is a possibility it could cause blisters, irritation, or chafing. The same applies to nutrition and sports supplements. Never try to make dietary or supplementation changes in the days leading up to a sporting event because you don’t know how your body will react to them.
Some runners often blame concentration problems for focusing on technique and the race at the same time. “Some say that if you focus on running well, you lose effectiveness,” says Carlos Escrig, who argues that the goal of running technique is not to confuse the runner, but for the correct movements to come out spontaneously and naturally. Therefore, it is important to look after technique in training and dedicate some time in each session to perfecting movements. “It is advisable to pay attention to errors in the final moments of training or at times of maximum fatigue because that is when our ‘bad habits’ come to light,” he recommends.
Carlos Escrig Fullera has a degree in Physical Education Teaching and is a national athletics coach. He is currently a technical coach for the sprint and hurdles sector at the Playas de Castellón Athletics Club. He also works as a fitness and bodybuilding instructor and is a personal trainer.