Running Form Changes: Risks, Realities + Safe Strategies
At The Run Rx, we often discuss running form because it can play a key role in telling the full story of the runner and assist with how we can best support them. But let’s be clear: changing your form is not the silver bullet many runners believe it to be. While it’s a popular topic, form changes are one of the last tools we reach for, not the first.
When you adjust your mechanics, your body redistributes stress. Some muscles and joints that were previously comfortable suddenly take on more load, while others get relief. This is why it can initially feel as though you’ve unlocked the secret to your injury woes only to wind up with a different issue down the road.
It’s also why if we do elect to make well thought out and informed mechanical changes to running form that we prep the body and tissue for those changes beforehand with strength and mobility.
Read on to learn everything you need to know about running form…why we approach it with healthy skepticism, what you should be aware of, and how to safely proceed if changes are made.
Common Running Form Changes and Their Effects on Your Body
For example, a runner with knee pain who overstrides (landing too far ahead with an extended knee) may be advised (or self-taught on the internet) to increase cadence to shorten their stride. While this may reduce knee and hip stress at impact, it can increase load on the lower leg, especially the foot and ankle.
Because of this, there a couple things to consider…
We have to prep the foot/ankle musculature for this increase load
We have to consider the role footwear may play in this case
We have to proceed in a progressive manner vs all at once.
Why Professional Guidance Is Essential
Working with a professional who understands that soreness or hotspots in new places can/may occur in normal circumstances is vital. Since these tissues aren’t used to this new demand, some soreness or discomfort is normal during the transition but some is also not. Its crucial to know the difference so we don’t start creating new issues that simply replace our old ones.
For this reason, running form changes and gait retraining are very trial and error and must be guided by a professional who knows when to pull the plug or redirect the plan accordingly
New Research on Forefoot Strike and Tibial Bone Stress Injury Risk
Recent research has shown that shifting to a forefoot strike pattern may increase the risk of tibial bone stress injuries for some runners. This has for years been preached as a solution to reduce impacts and therefore bone stress injury in runners but now we are learning that may not be the case (more on this in an upcoming blog!) This research highlights the importance of approaching gait changes with skepticism and professional guidance. Gait retraining is not a one-size-fits-all solution and may not be appropriate for everyone.
Guided Mechanical Changes We Often Implement When We Do
At The Run Rx, we focus on evidence-based mechanical adjustments that have a strong foundation in research and clinical experience, including:
Trunk lean: Adjusting forward or backward lean to improve load distribution, create more efficiency from core musculature, or help with postpartum pelvic floor symptoms
Stride length and cadence: Optimizing stride length to create a better knee flexion angle when the foot hits the ground and reduce impacts (note! - different than changing foot strike!)
Arm swing: Modifying arm movement to enhance balance and rhythm as well as coordinate with cadence
Mechanical Changes We Approach with Caution or Avoid
Some mechanical cues are complex, structural, or better addressed through strength and stability rather than form correction. These include:
Forcing a specific foot strike: Such as switching all runners to forefoot striking, which may not suit everyone (see research above!)
Rotational or transverse plane changes: Think toe out/toe in, hip rotation, etc. These can be structural and not easily altered by gait retraining
Knee collapse (valgus): Often related to strength deficits OR the runners boney structure rather than just running mechanics
Cueing for hip drop: This is largely not correctable through conscious focus! It happens too fast while running. But we can work on strength and motor control of this muscle to help
How to Safely Make Running Form Changes and Avoid Injury
Professional Gait Analysis: Never change your running form without an expert evaluation.
Gradual Mileage Increase: Slowly ramp up your running volume after making changes.
Targeted Strength Training: Build strength in the muscles that will take on shifted load to support new demands.
Progressive Loading: Use a carefully planned approach to help your body adapt safely.
Why Professional Guidance Matters When Changing Your Running Form
Changing your running mechanics without expert guidance can cause your body to work against its natural structure, increasing the risk of new injuries. At The Run Rx, we use detailed gait analysis combined with advanced sensor technology (Runeasi) to monitor your mechanics in real time and guide safe, effective adjustments.
Ready to Optimize Your Running Health?
If you’re experiencing pain or want to improve your running efficiency, schedule a gait analysis with The Run Rx today. Our personalized, runner-centered approach will help you run stronger and injury-free.
Somerville, MA
