Running Form Myths That Hold You Back
Separating myths from the essentials when it comes to running mechanics
If you’ve spent any time around runners, you’ve probably heard some of the “rules.”
Keep your cadence at 180. Shorten your stride. Land midfoot. Run tall. Elbows at ninety degrees. Relax your hands. Don’t bounce. And so much more.
Run like the elites.
It sounds simple, almost scientific — like there’s one perfect formula for efficient running. But the more you chase those rules, the more confusing it gets.
Most of these “rules” started as observations, not laws. Coaches noticed elite runners often hovered around 180 steps per minute. They saw that overstriding correlated with injuries. They studied running economy and spotted patterns.
But patterns aren’t prescriptions. What works for one body, at one pace, in one race, isn’t automatically what works for yours.
That doesn’t mean running mechanics don’t matter. They absolutely do.
But instead of chasing someone else’s “magic number” or copying a random drill, the smarter move is understanding the principles: what really affects efficiency, what reduces injury risk, and what’s mostly noise.
Here are the three myths worth ditching — and the truths that actually keep you running strong.
“Good form isn’t about looking perfect — it’s about finding what keeps you efficient, resilient, and injury-free.” — Jay Dicharry
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Myth #1: Your cadence has to be 180
If you’ve been around runners long enough, you’ve heard the magic number: 180 steps per minute.
Supposedly, that’s the “optimal” cadence for efficiency and injury prevention. But the origin of this rule isn’t science — it’s a single observation. In the 1984 Olympics, coach Jack Daniels noted that nearly all elite runners were above 180 steps per minute. From there, it spread like gospel.
The problem? Those elites weren’t all at exactly 180. They were taller, shorter, faster, slower — and their cadences ranged from the high 160s to over 200. What Daniels saw was correlation, not prescription.
Faster running naturally raises cadence. So does being shorter. Slower running and longer legs typically result in a lower cadence. Research supports this, showing that cadence increases significantly as speed rises.
What matters isn’t hitting 180 — it’s avoiding extremes.
Very low cadences (under ~160) can increase ground contact time and stress on joints, while forcing very high cadences above your natural rhythm can waste energy. But small adjustments can help: one study found that when runners increased their normal cadence by just ~7%, peak impact forces dropped, lowering potential injury risk.
There is no single “right” cadence. Most efficient runners fall somewhere between 165–185 steps per minute, depending on pace, height, and leg length. The key isn’t chasing a magic number — it’s keeping your stride smooth, efficient, and sustainable.
When cadence rises naturally with speed and stays within a healthy range, you’ll run stronger with less risk.
Myth #2: Shorter strides are always better
A long stride gets blamed for everything from shin splints to blown knees.
The idea is simple — if you “overstride,” you land with your foot too far in front of your body, creating more braking forces and stress on your joints. That’s why so much advice boils down to “shorten your stride” — it feels like an easy fix for injury risk.
But stride length itself isn’t the enemy; where you land matters more.
Runners naturally select a stride length close to what’s metabolically efficient for their pace, height, and leg length. Forcing an unnaturally short stride can actually make running less economical, less powerful, and even more awkward on the joints you’re trying to protect.
Research shows that runners of all experience levels tend to naturally choose a stride that minimizes oxygen consumption. In other words, their “preferred” stride is often very close to their most efficient one.
That said, small adjustments can help in specific cases. One study found that trimming stride length by about 10% reduced joint loads and tibial strain — key risk factors for stress fractures — without hurting efficiency.
The key isn’t to run shorter at all costs, but to avoid extremes. If you’re consistently landing far out in front, a modest adjustment can protect you. But if your stride feels smooth, balanced, and efficient, there’s no reason to force a change.
Myth #3: There’s one perfect way to run
Watch enough YouTube drills or read enough running blogs, and you’ll start to think there’s a checklist for perfect form: midfoot strike, tall posture, arms at ninety degrees, hands relaxed, no vertical bounce, and so on.
The implication is that if you don’t check every box, you’re running “wrong” and setting yourself up for injury.
But there’s no single model every runner should copy.
Studies of elite athletes show huge variation in running form. Some land more on the forefoot, some more on the heel. Some have pronounced vertical oscillation, others barely move.
Yet they all perform at world-class levels. What matters isn’t fitting a template, it’s whether your stride is efficient and sustainable for you.
One study found that rearfoot strikers reported a higher rate of injuries per 10,000 miles than mid- or forefoot runners, but it didn’t identify one “perfect” strike pattern that works for everyone. The takeaway isn’t that you must change your stride to copy elites — it’s that multiple styles can be effective, depending on the runner.
Stop chasing perfect form and start building supportive fundamentals. Strong hips and core, balanced training and recovery, and posture that holds up when you’re tired will do more for your running than forcing yourself into someone else’s mold.
If your stride feels smooth, pain-free, and repeatable across miles, it’s working — no checklist required.
Cadence, stride, and form all matter — but not in the rigid, one-size-fits-all way the myths suggest.
The best runners don’t chase magic numbers or cookie-cutter drills. They refine the basics, trust their body’s feedback, and build the strength and consistency that make efficient movement possible.
Your best form isn’t hidden in someone else’s checklist. It’s built through training that makes you stronger, smoother, and more resilient over time. If your stride feels natural, keeps you healthy, and lets you keep showing up, that’s not imperfection — that’s running done right.
Next time you run, what matters more for you — chasing a number, or noticing whether your stride feels smooth, efficient, and repeatable?