If you’re dealing with persistent aches when you run, it’s natural to wonder: Is my technique the problem?
As a physio, I see many runners who have been told they “run wrong.” The truth is more nuanced. There’s no single perfect running style — but certain patterns can increase load on specific tissues. And when that load exceeds what your body is prepared for, pain shows up.
Let’s break it down properly.
Technique Isn’t the Only Factor
Before we blame form, remember the big three drivers of running pain:
- Load management (too much, too soon)
- Strength capacity
- Running mechanics
Most injuries — from Patellofemoral pain syndrome to Achilles tendinopathy — are usually a capacity vs load issue first. Technique can influence where the load goes, but it’s rarely the sole cause.
1. Overstriding: The Most Common Issue I See
What it is:
Landing with your foot too far in front of your body.
What happens biomechanically:
- Increased braking forces
- Higher load through the knee
- Reduced elastic efficiency
Common symptoms:
- Front-of-knee pain
- Shin discomfort
- Feeling “heavy” when running
Quick Self-Test
Have someone film you from the side. When your foot lands, is it well ahead of your hip? If yes, you may be overstriding.
Simple Fix
Increasing cadence (step rate) by 5–7% often reduces overstriding automatically — without forcing dramatic changes.
2. Cadence: Small Change, Big Impact
Most recreational runners sit around 155–165 steps per minute. Increasing cadence slightly can:
- Reduce knee load
- Reduce vertical oscillation
- Improve running economy
Important: We’re not chasing a magic number like 180. Instead, we look for relative improvement based on your current pattern.
3. Heel Strike vs Midfoot: Does It Matter?
This is one of the most misunderstood topics in running.
There is no universal “best” foot strike.
- Heel striking tends to increase knee load.
- Midfoot/forefoot striking increases load on the calf and Achilles.
For example:
- If you have recurring Iliotibial band syndrome, shifting slightly forward in your strike may help.
- If you struggle with Achilles tendinopathy, a sudden shift to forefoot running could make it worse.
The key principle:
Change distribution of load carefully and progressively.
4. Excessive Hip Drop (Trendelenburg Pattern)
If your pelvis drops significantly when you land on one leg, it often indicates:
- Glute weakness
- Poor single-leg control
- Fatigue-related form breakdown
This can increase stress on:
- Lateral knee structures
- IT band
- Hip joint
Strengthening the lateral hip and improving single-leg control often makes more difference than consciously trying to “run differently.”
5. When Gait Retraining Actually Helps
Gait retraining can be useful when:
- Pain persists despite strength work
- Symptoms are clearly load-sensitive
- You’ve plateaued in rehab
- You’re preparing for higher training volumes
It works best when:
- Changes are small
- Progression is gradual
- Strength supports the change
- Feedback (video or treadmill cues) is used
It works worst when:
- Changes are extreme
- You’re already flared up
- You try to fix everything at once
The Big Picture: Technique vs Capacity
Think of it this way:
Technique determines where the load goes.
Strength determines how much load you can tolerate.
Training volume determines how much load you apply.
Pain happens when applied load > tissue capacity.
Changing technique without increasing capacity is often a short-term fix.
So in summary…
There is no “perfect” running form. The best running style is one that:
- Matches your anatomy
- Supports your training goals
- Keeps you injury-resistant
- Feels natural and sustainable
Small, evidence-based adjustments — combined with progressive strength training — are far more effective than chasing textbook biomechanics.
What Should You Do If You’re in Pain?
- Reduce load temporarily
- Build strength (especially calves and glutes)
- Consider a small cadence adjustment
- Avoid drastic foot-strike changes
- Get assessed if pain persists
If you’re unsure whether your technique is contributing to your pain, a structured running assessment can help determine whether retraining is necessary — or whether your body simply needs better load tolerance.
Ready to Fix Your Running Pain?
If you’re dealing with ongoing niggles, recurring injuries, or you simply want to run more efficiently and confidently, a structured running assessment can make a huge difference.
At SPHC, our running assessments include-
- Detailed injury and training history
- Strength and capacity testing
- Video gait analysis
- Cadence and load evaluation
- A personalised plan to improve resilience and performance
Rather than guessing or endlessly changing shoes, you’ll get clear answers about:
- Whether your technique is contributing to your pain
- Where your current capacity limits are
- What to strengthen
- What (if anything) to adjust in your running form
Small, targeted changes — backed by strength work — are far more effective than dramatic overhauls.
If you’re ready to stop managing pain and start running with confidence, book a running assessment today and let’s build a plan that works for your body and your goals.
BOOK ONLINE today or call our friendly team on 07 3869 1099.