Discover the top 9 common running mistakes that can cause injury and learn practical tips to improve your running performance.
Are you making these common running mistakes? Discover the 9 missteps that even seasoned runners make, and how to avoid injury by making sure you don’t fall for them!
Running is a challenging sport. One small mistake can lead to lengthy setbacks, which ruin your enjoyment of the sport and prevent you from achieving your goals.
In this article, I’m shining a light on the nine common mistakes made by runners and providing the knowledge and strategies to sidestep them so you can keep progressing.
This includes looking into training tweaks, mindset strategies, nutrition and even the equipment that can help you out.
The 9 Injury Causing Running Mistakes
MISTAKE 1 is doing too much running.
Or as we call it, overtraining. Runners often fall into the trap of thinking that if they can run, say, 30 miles in a week, then 40 would help them become even better. Or if one interval session is helping to improve their fitness, then surely two will make them even faster. But that’s rarely the case.
Increasing your volume and intensity can cause more problems, which is why you need to know your limits and progress cautiously. You should also balance your high-intensity workouts with low-impact, recovery-focused sessions. Because those easier days are essential to your body’s recovery and growth.
MISTAKE 2 is not listening to your body.
Ignoring pain or discomfort, no matter how small, can cause bigger issues further down the line. Even I’ve been guilty of pushing through some slight injury niggles, thinking that they’ll sort themselves out, and I can honestly say this strategy has never ended well!
The old wisdom of the saying “a stitch in time saves nine” has never been more relevant than in this situation. It means, recognizing the early signs of an injury and allowing yourself a few days to recover is far more beneficial than ignoring the discomfort and risking a much longer forced break from running. It’s a smart strategy that prioritizes your long-term health and ensures you can continue doing what you love without unnecessary setbacks.
It’s also well worth having a regular appointment with a massage therapist and having a sports injury specialist on speed dial, so that you can book in quickly should the worst happen.
MISTAKE 3 is getting caught up in new kit
Browsing online for new running kit can be very addictive. All the latest gadgets, shoes and recovery hacks promise to rocket your performance to new heights. However, not everything will help you improve your running performance.
Which is why you should focus on the most important things first. For me, this is your footwear. A good pair of shoes will enable you to run comfortably for many miles. Begin by choosing shoes specifically designed for your foot type and running style. And then choose the most comfortable pair, rather than the ones in the nicest colours or with the biggest discount. Comfort has been shown to correlate with injury prevention, so don’t ignore what your feet are telling you,
MISTAKE 4 is Ignoring technique
Running is a natural movement; however if you took a sample of 100 runners, they’d all look very different. Some will fall into running movements that will ruin their efficiency and invite injury. We’re talking things like overstriding, poor posture and erratic breathing.
The solution is to focus on the basics of good running form. Land with your foot underneath your centre of gravity. Think about tall posture and relaxed shoulders. And aim for a nice flowing stride with a deep and steady breathing pattern.
MISTAKE 5 is Neglecting strength training
Runners love to run; that’s a fact. Whereas, what most runners hate more than anything else is being inside a gym lifting heavy weights. However, plenty of evidence supports the use of strength training to improve your running strength whilst reducing your risk of injury.
The solution is to include two time-efficient gym or home-based strength sessions within your weekly plan. These don’t need to be long, nor do they need to be fancy.
MISTAKE 6 is Terrible run pacing
In a training session or a race, poor pacing can ruin your run. Those overexcited opening miles and surges up hills are often the main contenders. As tempting as it is to push hard when you see a crowd, carried along by the adrenaline, smart runners know that pushing hard at the wrong stage will cause problems later in their run.
There are two solutions to this problem. One is to do a few training sessions that are designed to rehearse your race pace. The other solution is to use a race pace calculator, to estimate your optimal pace. And then, on the day, stick to that pace for the first half of the race, and then see how you feel and adjust as necessary in the second half. We have race pace calculators on my coaching web-site, so I’ll leave a link in the description to those.
MISTAKE 7 is Not fueling your engine
No matter what distance you’re running, you need fuel. Whether that’s a quick snack before your morning run around the block. Or a full nutrition plan to help maintain your energy levels during a long run. Being well-fueled is doing more than giving you more energy for that particular run; it’s also helping your body to recover faster and bounce back quicker for subsequent sessions.
This problem can be a complex one, but it helps if you can track what you put in your body before, during and after running. It’s worth spending a few days tracking your meals in an app such as My Fitness Pal to understand the carbohydrates, proteins and fats you’re consuming on a daily basis, as well as recording what you’re eating during your training sessions. Based on this information, you can adjust your food intake to ensure you’re optimally fueling your body for the running sessions you’re doing and to prevent you collapsing on the sofa and feeling tired after every run!
MISTAKE 8 is Self-doubt
It can be easy to beat yourself up about your times in training or on race day.
Self-doubt, unrealistic goals and a harsh inner critic can derail your progress at any stage. I could tell you to have a more positive mindset, but this is easy to say and hard to achieve.
But the truth is, it’s impossible to post a personal best on every run. And you can’t be in peak shape, for all 12 months of the year.
All you can do is to set small, realistic, achievable goals for your events and training. And allow yourself space to celebrate your victories no matter how small they may seem.
MISTAKE 9 is Doing all your running at one pace
Sticking to one pace for all your runs is not bad if that’s what you enjoy doing. However, if your goal is to get faster or you’re striving to run further, it’s well worth changing up the pace that you run at.
If your goal is to run a fast 5k, then at least once per week, you should fit in a specific speed session where you run at or faster than your goal pace. At the other end of the scale, if you’re aiming for an ultra-marathon then you’ll need to clock up some longer runs at a slower pace than you’d usually run.
We’ve identified the 9 common mistakes that runners face, and you should now have the strategies to avoid them. With smart training, good running technique, strength training and smart pacing you can avoid the common setbacks that leave many runners disappointed or sidelined for weeks or months.
