Running Is Meant to Feel Good—So Why Does It Sometimes Hurt?

There’s nothing quite like the rhythm of a good run—wind in your face, steady strides, and that post-run high. But what happens when something starts to feel… off? A twinge in your knee. Tightness in your calves. Fatigue that kicks in sooner than it used to.

It’s easy to blame your shoes, your training plan, or the fact that you’re “getting older.” But more often than not, the root of the issue lies in how you move.

Let’s talk about your running form—and how small, intentional tweaks could be the game-changer you didn’t know you needed. In this post, we’ll break down the most common running form mistakes and show you how to fix them so you can keep logging miles without the nagging pain.

Why Running Form Matters More Than You Think

Running isn’t just a workout—it’s a repetitive motion sport. With most runners clocking 170–180 steps per minute, even a tiny inefficiency in your stride can multiply into thousands of stress cycles in a single run. Now stretch that across a week, a month, a marathon training cycle? That’s a lot of unnecessary load on your body.

Think of good form as your body’s efficiency blueprint. When it’s on point, you absorb impact better, conserve energy, and reduce your chances of injury. When it’s off—even slightly—you’re more likely to develop imbalances that lead to strain and pain.

This isn’t about looking like a professional runner. It’s about finding a form that feels natural, efficient, and sustainable for you.

Common Running Form Mistakes That Lead to Injury

Even experienced runners pick up bad habits over time. Here are a few that show up most often:

  • Overstriding – Landing with your foot too far ahead of your body causes a braking effect. This not only slows you down but puts added stress on your joints—especially your knees and hips. It often goes hand-in-hand with striking the ground too forcefully, no matter which part of your foot hits first.
  • Poor Running Posture – Hunched shoulders, a forward head, or a super arched lower back can disrupt your movement chain, leading to discomfort in your neck, back, or hips.
  • Cross-Body Arm Swing – Swinging your arms across your body throws off your rhythm and causes unnecessary rotation in the trunk, making your stride less efficient and potentially aggravating the shoulders or lower back.
  • Low Cadence – Running with a low step rate increases ground contact time, which means more impact on your joints. A slightly higher cadence can reduce the stress on your knees and hips.
  • Excessive Vertical Oscillation – If you’re bouncing up and down too much, you’re wasting energy and adding unnecessary impact with every stride.
  • Pelvic Drop (Trendelenburg Sign) – Weak glutes or poor hip control cause one side of the pelvis to drop with each step, which often contributes to IT band issues or lateral knee pain.
  • Collapsed Arches or Overpronation – When the foot rolls inward excessively, it can create instability that travels up the kinetic chain, affecting the knees, hips, and even your back.
  • Overuse of the Quads – Relying too heavily on your quadriceps rather than engaging your glutes and hamstrings can lead to muscle imbalances and anterior knee pain.
  • Holding Tension in the Upper Body – Clenched fists, stiff shoulders, or a tight jaw can throw off your flow and burn more energy than necessary.

These small inefficiencies can add up—causing everything from shin splints to IT band issues to runner’s knee.

How to Improve Your Running Form and Prevent Pain

Here’s the good news: You don’t need a full stride overhaul. Small changes really do make a big difference.

  • Lean forward slightly—from the ankles, not the hips
  • Increase your cadence by 5–10% to improve efficiency and reduce joint load
  • Film yourself or get a gait analysis to catch subtle form issues
  • Strengthen your hips, core, and feet for better control and support
  • Keep your upper body relaxed—tense arms and shoulders waste energy

And remember, “good form” looks a little different for everyone. What matters most is that your body moves efficiently and comfortably.

When to Get a Running Form Assessment

If you’re dealing with recurring pain or want to fine-tune your performance, a running assessment can be incredibly insightful.

Working with a physical therapist trained in running mechanics means you’ll get:

  • A breakdown of your gait with slow-motion video
  • Strength and flexibility testing
  • Functional movement screens to pinpoint what’s working—and what’s not

Instead of relying on generic tips from YouTube, you’ll walk away with a customized game plan designed to help you move better and avoid injury.

The Bottom Line: Small Changes = Big Impact

Optimizing your running form doesn’t have to be overwhelming. With just a few mindful changes, you can:

  • Minimize aches and pains
  • Improve energy efficiency
  • Feel stronger and more confident in your stride

Whether you’re chasing a new PR or just trying to enjoy your daily run without discomfort, smarter mechanics can help you run longer—and feel better doing it.

Want to Know What Your Running Form Says About You?

Not sure where to start? A professional running assessment at DPT can help uncover the movement habits that may be holding you back. Reach out today to learn how we can help you move smarter, recover faster, and run stronger.