Running is a great form of cardio, and easy to start — lace up your sneakers and go. There is a technique to this form of locomotion, though, and here are eight common mistakes many runners make. Remember, improper form and bad technique can slow you down, make running more difficult, and lead to injuries, which can keep you off the road. So avoid these running no-nos:

  1. Bouncing up and down too much: (as shown in the photo) This vertical motion uses more energy and can tire you out quickly. It can also lead to knee injuries.
  2. Overstriding: Reaching out in front of your center of gravity with each step causes you to land on your heel, so you end up breaking slightly. Overstriding makes you lose your forward momentum, so you end up running slower.
  3. Slapping the feet loudly as you hit the ground: This can jar the knee and hip joints, so hit the ground lightly with each step.

To see what other errors you should avoid when running, read more.

  1. Breaking action when landing: This means you land on the heel instead of the ball of the foot, which slows you down and could result in a knee injury.
  2. Not using your arms: Don't let your lower body do all the work. Use your upper body to gain some power and forward momentum.
  3. Twisting your midriff side to side while running: This is an unnecessary movement, just like bouncing up and down too much. It uses up energy and will tire you out. You want to swing your arms, but don't twist your torso.
  4. Leaning the head and upper body forward This improper alignment will cause back and neck pain, so remember to keep your shoulders stacked over your hips.
  5. Jogging slower than you can walk: If you are jogging at a pace that's slower than 6 mph (10 minutes per mile), you might as well just walk. Your body can walk more efficiently and with less risk of injury at this speed.

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