Running Sideways: Understanding, Causes, and Correction Strategies

How to not run sideways?

Running "sideways" refers to excessive lateral motion, trunk sway, or a crossover gait during running, which can significantly reduce efficiency and increase injury risk. Correcting this involves addressing underlying muscular imbalances, improving core stability, and refining your running mechanics through targeted drills and strength training.

Understanding "Running Sideways" (The Problem)

When we talk about "running sideways," we're referring to deviations from an efficient, linear running gait. This can manifest in several ways:

• Excessive Lateral Trunk Sway: Your upper body sways noticeably from side to side with each stride.
• Hip Drop (Trendelenburg Sign): As one leg swings forward, the opposite hip drops significantly instead of remaining level or slightly elevated. This indicates weakness in the stance leg's hip abductors (gluteus medius and minimus).
• Crossover Gait: Your foot lands across the midline of your body, often causing your knees to knock or your legs to appear to cross over each other. This is highly inefficient and places undue stress on the knees, hips, and IT band.
• Exaggerated Arm Swing Across the Body: Instead of a forward-and-back motion, your arms swing excessively across the front of your body, which can contribute to trunk rotation and lateral instability.

These deviations are problematic because they:

• Reduce Running Efficiency: Energy is wasted on lateral movement instead of propelling you forward.
• Increase Injury Risk: They place abnormal stress on joints and soft tissues, leading to common running injuries such as IT band syndrome, patellofemoral pain syndrome (runner's knee), hip pain, shin splints, and ankle instability.

Biomechanical Causes of Lateral Deviations

Lateral deviations in running form are typically rooted in a combination of muscular imbalances, mobility restrictions, and suboptimal motor control patterns.

• Muscular Weakness:
  • Gluteus Medius and Minimus: These muscles are crucial for stabilizing the pelvis and preventing hip drop during the stance phase of running. Weakness here is a primary contributor to hip drop and lateral sway.
  • Core Stabilizers: A weak core (transverse abdominis, obliques, erector spinae) can lead to excessive trunk rotation and lateral flexion, contributing to overall instability.
  • Hip Abductors and External Rotators: Weakness in these muscle groups can compromise hip stability and lead to compensatory movements.
• Mobility Restrictions/Tightness:
  • Tight Hip Flexors: Can inhibit proper hip extension and force compensatory movements elsewhere.
  • Tight Adductors: Can pull the leg inwards, contributing to a crossover gait.
  • Tight TFL/IT Band: Can pull the knee laterally, contributing to IT band syndrome and affecting gait.
  • Ankle Immobility: Limited dorsiflexion or pronation/supination can affect the entire kinetic chain, forcing compensations higher up.
• Poor Motor Control/Neuromuscular Coordination: Even with adequate strength and flexibility, the brain might not be effectively coordinating muscle activation for optimal running mechanics. This can stem from ingrained habits, previous injuries, or a lack of specific training.
• Footwear and Running Surface: While less common primary causes, inappropriate footwear or consistently running on cambered (sloped) surfaces can exacerbate existing issues or contribute to lateral stress.

Strategies to Correct Lateral Running Form

Correcting "sideways" running requires a multi-faceted approach focusing on strengthening key muscle groups, improving flexibility, and retraining movement patterns.

Strength Training for Stability

Prioritize exercises that target hip and core stability:

• Gluteus Medius/Minimus & Hip Abductors:
  • Clamshells (Banded): Lie on your side, knees bent, feet stacked. Keep feet together and open your top knee like a clamshell.
  • Side-Lying Leg Raises: Lie on your side, legs straight. Raise your top leg straight up towards the ceiling, keeping your body stable.
  • Banded Lateral Walks: Place a resistance band around your ankles or knees. Take small, controlled steps sideways, maintaining tension on the band.
  • Single-Leg Romanian Deadlifts (RDLs): Focus on maintaining a stable hip and neutral spine as you hinge forward on one leg.
• Core Stabilizers:
  • Planks (Front & Side): Focus on maintaining a rigid body line without allowing your hips to sag or pike.
  • Bird-Dog: On hands and knees, extend opposite arm and leg simultaneously while keeping your core stable and back flat.
  • Dead Bug: Lie on your back, arms and legs extended. Slowly lower opposite arm and leg towards the floor while keeping your lower back pressed into the ground.

Mobility and Flexibility

Address any areas of tightness that may be contributing to faulty mechanics:

• Hip Flexor Stretches: Kneeling hip flexor stretch, couch stretch.
• IT Band Rolling/Stretching: Use a foam roller to address tightness in the IT band and TFL.
• Adductor Stretches: Cossack squats, butterfly stretch.
• Ankle Mobility Drills: Ankle circles, wall ankle dorsiflexion stretch.

Neuromuscular Re-education and Running Drills

These drills help retrain your body to move more efficiently and linearly:

• Focus on Midline Stability:
  • Running on a Line: Practice running with a conscious effort to keep your feet landing directly under your hips, without crossing the midline. You can use a painted line on a track or an imaginary line.
  • Visual Cues: Imagine a laser beam shooting straight forward from your sternum or belly button, ensuring it stays pointed straight ahead with minimal lateral deviation.
• Cadence Adjustment:
  • Increase Step Rate: Aim for a slightly higher cadence (steps per minute). A higher cadence often reduces overstriding and ground contact time, which can improve stability and reduce lateral sway. Use a metronome app to help.
• Optimized Arm Swing:
  • Forward and Back, Not Across: Focus on a pendulum-like arm swing that moves primarily forward and backward from the shoulder, avoiding excessive crossing of the body's midline. Your elbows should drive backward, not out.
• Gaze and Posture:
  • Look Ahead: Keep your gaze fixed about 10-20 feet in front of you. Maintain a tall posture, running from your hips, not your waist. Avoid slouching or excessive leaning.
• Proprioceptive Drills:
  • Single-Leg Balance: Practice balancing on one leg for extended periods, both barefoot and in running shoes. Progress to dynamic single-leg exercises like single-leg hops or pistol squats.
  • Unstable Surface Training: Standing on a balance disc or BOSU ball while performing simple movements can further challenge your stabilizing muscles.

Practical Tips for Runners

• Video Analysis: Record yourself running from various angles (front, back, side) to identify specific deviations. A professional gait analysis by a running coach or physical therapist can provide invaluable insights.
• Gradual Implementation: Do not try to overhaul your running form overnight. Introduce changes incrementally, focusing on one or two aspects at a time during shorter, easy runs.
• Listen to Your Body: Pay attention to any new aches or pains as you adjust your form. It's normal to feel different muscles working, but sharp pain is a sign to stop and reassess.
• Consistency is Key: Regular strength training, mobility work, and conscious application of form drills will yield the best results over time.
• Seek Professional Guidance: If you experience persistent pain, struggle to correct your form on your own, or have a history of running injuries, consult a physical therapist specializing in running or a certified running coach. They can provide personalized assessments and interventions.

Conclusion

Eliminating "sideways" running is a journey toward a more efficient, powerful, and injury-resilient stride. By understanding the biomechanical underpinnings of lateral deviations and consistently applying targeted strength, mobility, and form drills, you can refine your running technique, enhance your performance, and enjoy many more miles on the road or trail.