How to Correct Your Child’s Running Technique (and Prevent Injuries Along the Way)?
- Murray Leyland
- Dec 3, 2025
- 4 min read
⭐ You know that stage when kids suddenly shoot up like weeds?
One month they’re running smooth as silk, and the next, they look like a newborn giraffe finding its feet. It’s not clumsiness — it’s growth. And it’s one of the most common times we see issues with running technique in kids here at Thornton Physiotherapy.
Running looks simple. One foot in front of the other, right?
But beneath that is a complex coordination of strength, rhythm, and timing.
When those things get out of sync — usually thanks to growth, fatigue, or poor movement habits — the result can be:
Awkward running
Sore legs
Slower performance.
The good news? Running technique can be improved. And that’s where physiotherapy makes a huge difference.
Why running technique matters for kids?
Running well isn’t about being the fastest on the field — it’s about moving efficiently and safely. A good running technique keeps force evenly spread through the legs and body. A poor one makes certain muscles or joints work overtime.
Over time, that’s when pain and injury start to creep in.
Common issues we see in young runners at our Thornton clinic include:
Shin splints (pain down the front of the leg)
Knee pain (often from the kneecap not tracking properly)
Achilles tightness or calf strain
Heel or foot pain (especially after sport or running drills)
By improving technique early, we reduce strain on growing joints and help kids move more freely — and with more confidence.
Why Kids' running technique often changes?
The Growth Spurt Effect
When kids hit a growth spurt:
Bones grow faster than their muscles can keep up. That changes how they move.
Coordination temporarily takes a hit
Strength lags behind
Running just doesn’t look or feel as smooth as before.
It’s like changing the size of the car chassis but keeping the same engine — something’s got to adjust.
Add in...
Busy sports schedules
Long hours sitting at school
Shoes that don’t quite fit
...and it's no surprise their running style suffers.
That’s not bad luck — it’s biomechanics. 🧠
And the right physio plan can get it back on track.
how physios help improve running technique?
At Thornton Physiotherapy, our sports physios specialise in helping kids and teens build strong, efficient, and injury-resistant running technique.
When a child comes in for a running assessment, our first job is to find out why the technique looks the way it does.
What We Assess:
Strength and power – are their calves, hips, and core muscles strong enough to support efficient movement?
Flexibility and coordination – are their joints moving freely, and do they have control through the full range?
Running mechanics – how they land, how their hips move, what their stride looks like.
From there, we create a tailored plan that might include...
What a Tailored Plan Might Include:
Running drills to retrain movement patterns
Strength and conditioning exercises to build power and stability
Mobility work to loosen tight joints or muscles
Video feedback so kids can actually see their progress 🎥
We work with young athletes from across Thornton, Maitland, Raymond Terrace and Newcastle — whether they’re chasing faster sprint times, preventing repeat injuries, or just wanting to move better.
⭐ the benefits go beyond injury prevention
Sure, correcting running technique reduces the risk of injuries — but it also boosts performance.
When kids learn to run more efficiently, they use less energy, move faster, and enjoy sport more. They start to feel that spring back in their step.
We often see young athletes who come in struggling to keep up with fitness drills, and after a few weeks of technique and strength work, they’re suddenly leading the pack. That confidence shift is huge.
Good movement creates more than just better athletes — it builds resilient, active kids who enjoy sport for life.
when to get your child's running checked?
You don’t need to wait for an injury to get running technique assessed.
It’s worth getting a physio check if:
Your child looks awkward or “off balance” when they run
They’ve recently had a big growth spurt
They’re getting sore shins, knees, or feet after sport
They’re losing confidence or falling behind in drills
A Running Technique Assessment at Thornton Physiotherapy can uncover what’s really going on and give them the tools to move better, faster, and pain-free.
Final Thoughts
Running should feel easy. Natural. Fun.
But when the body’s growing, changing, or compensating for weakness, even something simple can start to feel hard.
At Thornton Physiotherapy, our job is to help kids move better — not just for now, but for the long run.
With the right guidance, drills, and support, running technique can absolutely be improved. And when that happens, performance follows.
So, if your child’s running doesn’t quite look right, or if they’re starting to complain of pain, don’t just wait it out.
Ready to get started?
If you’re thinking a structured strength program could help your child (or yourself), we’d love to help.
Book a Strength & Performance Assessment with one of our Sports Physios.
We’ll assess your strengths, weaknesses, and goals — and design a program that fits you perfectly.
Call us or book online today. 📞
Let’s get you stronger, safely.
Your Personal Best, Our Priority.
Murray Leyland
Director, Thornton Physiotherapy
🎥 Didn’t catch the video earlier? Watch the video here.
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