Why Athletes Run Inefficiently—And How to Fix It
Mick Breen
April 1, 2025
Whether you're a footy player, a CrossFitter, or a weekend warrior chasing your best 5km time, running is likely your most used movement. Yet for most athletes, it's also the most overlooked skill. You train hard, push through pain, and work on every part of your game—except how you actually move when you run.
This inefficiency doesn't just cost you speed—it increases your risk of injury, reduces your recovery capacity, and limits your long-term performance. In this post, we’ll break down why athletes run inefficiently and how to start fixing it.
🧠 The Problem: Running Isn't Taught as a Skill
Most athletes were never taught how to run. You were likely told to run more, run faster, or just “get fit” by doing laps—but rarely coached on how to move efficiently.
Here’s what usually happens:
Poor posture from long hours sitting or gym habits carries into your run.
Overstriding creates braking forces that slow you down and stress your joints.
Heels slam the ground first, sending shock through the body with every step.
Arms swing inefficiently, wasting energy instead of driving momentum.
These patterns become habits. And habits, if left unchecked, become injuries.
⚠️ The Cost of Inefficiency
An inefficient running technique puts more load on your:
Hamstrings and calves, leading to tightness or tears.
Lower back, from lack of hip engagement and poor posture.
Knees and ankles, due to poor footstrike and shock absorption.
Over time, this affects:
Your top-end speed
Your ability to recover
Your movement quality under fatigue
Most athletes just try to “push through” or treat the symptoms—ice, massage, compression. But without changing the root mechanics, the problem always returns.
✅ The Fix: Rebuild Running as a Skill
Running well isn’t about being fast—it’s about being efficient. Here’s where to start:
1. Posture First
Think tall, relaxed, and aligned:
Ears over shoulders
Shoulders over hips
Hips over feet
Avoid “sitting back” or hinging at the waist. Posture is your foundation for every step.
2. Footstrike Under the Body
Land with your foot directly beneath your center of mass. This reduces braking forces and helps you use your glutes and hamstrings more effectively.
Tip: If you hear your feet slapping the ground, you're overstriding.
3. Cadence and Rhythm
Most inefficient runners have a slow, heavy cadence (below 160 steps/min). Aim for around 170–180 steps per minute, which helps you stay light and reactive on your feet.
Use a metronome app to test your cadence and train rhythm during runs.
4. Arm Drive
Arms should:
Drive backward, not cross the body
Stay relaxed but purposeful
Work with the legs to generate flow and timing
If your arms are tense or all over the place, it throws off your rhythm and wastes energy.
🔄 Running Technique Is a Skill—Practice It
Like any skill, you won’t master this overnight. But when you start treating running like a movement skill (not just a fitness tool), everything changes:
Injuries reduce
Energy improves
Performance increases
You recover faster
🚀 Want Help Rebuilding Your Running Technique?
If you’re ready to stop guessing and start running the way your body is designed to move, check out the Natural Born Running Blueprint. It’s a proven system designed to rebuild your running from the ground up—so you can perform better, run pain-free, and stay in the game longer.