5 Mistakes You Didn't Know You Made While Running

Many of us don't think much while we're running.  As a matter of fact, many people go on a run to escape their thoughts.  For many, the idea of running is to think as little as possible.  I have come across five mistakes that people make while they run that I found very interesting.

1. Asymmetrical running pattern: An asymmetrical running pattern is a very common problem with runners, in which the runner lands harder on one side of the body than the other.  You can evaluate the problem by listening while you are running.  If you come down harder on one side than the other, it can signal a flaw in the running style and can lead to great pain.

2. Inward knee collapse and weak hips: Knees collapsing inward during running is caused by weak gluteus muscles.  When you run, your knees are supposed to stay in line with your hips.  But if your hip muscles are weak and aren't supporting your body weight, that weight will go to your knees and cause them to bow inward.  This causes the knee to bend and take the shock.  Doing exercises to build up the posterior gluteus medius and the gluteus maximus can help prevent this.

3. Running on your fore-foot when you're a rear-foot runner (and vice-versa): Some people are rear-foot runners who strike down harder on the rear part of the foot, while others are forefoot runners who strike down harder on the front part of the foot.  Still, either style is equally good.  Rear-foot runners tend to have a higher amount of force exerted on their feet when they strike down compared with forefoot runners.  Forefoot running has gained popularity with the marketing of "barefoot" running shoes, but it takes time and training to run in this manner if you're a natural rear-foot runner.  The problem with forefoot running with some people is that their feet aren't strong enough to support their weight.  If you're going to transition to forefoot or barefoot running, and you're a rear-foot shoe runner, it is important to make the progression gradually so you can increase the strength of your foot.

4. Over-striding and over-swinging: Over-striding and over-swinging are the two main causes of back pain in runners.  Over-striding occurs when the steps you take are too big for your body size, and it can lead to excessive rotation because the pelvis and spine move toward one direction than the other.  Also, swinging one arm further back than the other can contribute to spine misalignment while running.

5. Being unaware of your foot type: For those of us that weren't born with perfect arches, it is critical to choose the correct shoe.  It's important to choose a shoe that is made for flatter feet if that's the type of foot you have.  For those flat-footed runners, it may be smart to purchase custom orthotics or pay a visit to a specialty running store to buy special shoes for flat feet.

As you can see from these five common mistakes, it is important to pay attention to your body while running.  It may be helpful to take a video of yourself running to critique your style.  For those readers from the Cedar Valley, it may be beneficial to pay a visit to the Runner's Flat on Main Street in Cedar Falls Iowa, where they take a video of you running to fit you with the shoe that best fits your running style.

Read more at: http://www.msnbc.msn.com/id/3034511/ns/health-fitness/