If you’ve been running long enough, you’ve probably heard some version of this:
“That’s just runner’s knee.”
“Everyone gets plantar fasciitis eventually.”
“Hip pain comes with age.”
“Running is bad for your joints.”
Honestly, none of that is inevitable. But when you run with inefficient mechanics, it’s only a matter of time before something starts to hurt.
The Hidden Cost of Inefficient Form
Most runners think injuries come from overtraining, bad shoes, or just bad luck. And while those can play a role, the real culprit is often small form inefficiencies you don’t even know you have.
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Landing just a little too far in front of your body?
Hello, shin splints and hamstring strains. -
Holding tension in your shoulders or upper back?
Enjoy that neck tightness and wasted energy. -
Feet landing too wide apart?
Say hi to IT band irritation and hip pain.
The problem is these inefficiencies don’t usually feel like a big deal at first. They creep in quietly, step after step, mile after mile, until one day you can’t ignore them anymore.
You Can Run Fast With Bad Form… For a While
Here’s the thing: I’ve coached plenty of runners with form flaws who still hit PRs. But fast doesn’t always mean sustainable. Running through dysfunction is like driving a car with the alignment off—you might still make good time, but the wear and tear is stacking up with every mile.
The good news?
You don’t have to overhaul everything to see huge improvements.
Sometimes it’s as simple as:
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Softening your knees on landing to reduce pounding
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Relaxing your shoulders so your arms can swing freely
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Letting your pelvis rotate slightly so your stride flows naturally
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Breathing deeper into your belly so your upper body stays loose
Why Most “Form Fixes” Don’t Stick
You’ve probably seen running form tips online. Maybe you’ve even tried to implement a few. But if you’ve noticed that the changes never seem to stick, there’s a reason: you’re trying to fix movement without teaching your body what the right movement feels like.
Lasting changes happen when you:
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Learn what efficient form actually looks and feels like
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Practice small, specific cues until they become second nature
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Layer those cues into your real-world runs without overthinking
That’s Where Micro-Form Mastery Comes In
I created Micro-Form Mastery because runners kept asking me the same question:
“Can you just tell me what to do so running doesn’t hurt?”
This 27-page guide is packed with:
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Cue ladders for beginners to advanced runners
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The biomechanics behind common injuries (and how to avoid them)
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Chi Running principles made simple and practical
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Breath and mindset integration to keep your form from falling apart late in a run
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Daily drills you can do in under 5 minutes
You don’t have to memorize complex biomechanics. You just have to start paying attention to the right things—and feel what better movement is like.
You Don’t Have to Run Through Pain
Running can be challenging—but it shouldn’t be constant discomfort. When you understand how to work with your body instead of against it, you unlock the kind of running that feels smoother, lighter, and more sustainable.
If you’re ready to stop guessing at your form and start running with more confidence, fewer injuries, and better flow, grab your copy of Micro-Form Mastery today.
Get the guide here