Can running technique affect injury risk?

Running is a natural human movement — but not everyone does it well. It's a repetitive activity that varies widely between individuals of all levels. Whether you're an elite marathon runner or a weekend jogger, the way you move matters. For most people, small tweaks in technique can have a big impact on reducing injury risk and improving performance.

In this post, we’ll break down:

• How running technique influences injury risk

• The most common biomechanical differences we see

• What you can do to improve your form

Does It Matter?

In short — yes.

If you break down the movement of running, forces of approximately 2–3 times your body weight are transferred through your joints every time your foot contacts the ground. Multiply that by the thousands of steps you take, and even subtle differences in technique can significantly increase the risk of overuse injuries.

These include, but aren’t limited to:

• Patellofemoral Pain (Runner’s Knee)

• Tendinopathies (Achilles and Patellar Tendon)

• ITB Friction

• Shin Splints / Stress Reactions

• Lower back or hip pain

3 Common Technique Issues That Can Lead to Injury

1. Over striding

Over striding occurs when your foot makes contact too far in front of your body. This often results in a heel strike with an extended knee at the moment of impact. The result? Increased stress on the shins, knees, and hips.

Fix: Shorten your stride and aim to land with your foot directly underneath your body. This improves shock absorption and distributes forces more evenly.

2. Low Cadence

This often goes hand-in-hand with overstriding. A low cadence means fewer steps per minute. This typically increases stride length and ground contact time, which in turn increases the force through each step.

Fix: The sweet spot is around 170–180 steps per minute. Try running to a metronome — or, if that’s too boring, find a playlist with tracks at 170–180 BPM to help maintain your rhythm.

3. Hips and Knees Collapsing Inwards

When landing, the knee can sometimes collapse inward. This is usually a sign of poor glute and hip control, which affects leg alignment on impact. It’s a common issue in conditions like ITB Friction and Runner’s Knee, and tends to be more prevalent in female runners.

Fix: Focus on hip and glute strengthening. Exercises aimed at restoring proper alignment can reduce the recurrence of these injuries. In some cases, footwear choices can also help — depending on the underlying cause.

How Do You Change Your Running Technique?

Changes to running technique should always be gradual and ideally guided by a professional. Sudden or drastic changes can shift the load to other structures that may not be ready to handle the new forces. A tailored program led by a physiotherapist or running coach is ideal.

Shoes

Shoes alone won’t fix your technique — but they can support your running mechanics. A professional footwear review, alongside a running gait analysis, is highly recommended.

How Can We Help?

At South St Physio and Antony St Physio, we offer:

• Running gait analysis

• Strength and mobility assessments

• Individualised injury management and performance plans

These tools help us identify current or potential causes of injury, so we can help you tweak your technique, strengthen key areas, and get the most out of your running — while keeping you pain-free and on track.