15 Biggest Running Mistakes You Can Make

Everyone makes blunders while running during training and competitions. This happens a lot when you first start running, in particular. It’s critical to understand what these running errors are and how to correct them because they can result in injuries and other issues.

Choosing the Incorrect Shoes

The issue: Running injuries can result from wearing worn-out running shoes or from wearing the incorrect sort of running shoes for your foot and running style.

The solution: Visit a store that specializes in running so that trained salespeople may assess your running form and foot choice.

Injuries can result from a loss of cushioning, so once you’ve found the appropriate pair of running shoes, make sure to replace them every 300 to 350 miles. You may wish to get a second pair of shoes to alternate in your runs about the midway point of the life of your current set.

Taking on too much work too soon

The issue: A lot of runners, especially those who are new to the sport, commit the “awful too’s” error. They become so fired up and enthusiastic about running that they put in excessive miles and speed. Without taking any time off to relax and recover, they begin signing up for more races.

They erroneously believe that when it comes to running, “more is better.” As a result, individuals frequently begin to experience common overuse running injuries like runner’s knee, ITB syndrome, and shin splints. Sometimes they could soon burn out and lose interest in jogging.

The solution: Be more cautious than you believe you should be when it comes to how frequently, for how long, and how much you run, especially in the beginning of your training. Gradually increase your mileage, no more than 10% weekly. 3 Start with walking before moving on to a run/walk program if you are new to running or have taken a long hiatus from it.

Forgetting to mental exercise

Just as crucial as physical preparedness is mental toughness and self-confidence. Try these mental exercises in addition to working on building up your legs and lungs.

Beginning too soon

It’s a lively bunch. It’s impossible not to be excited. You cross the starting line in a blaze of glory when the gun fires. The only difficulty is that there are miles and miles to go. To ensure that you have the energy to finish strong—and, ideally, to complete the second half of the run or race faster than the first, try to resist the urge to start a race (or long training run) too quickly. You can avoid hitting the wall later in the run/race and maintain more constant mile splits by starting a little more cautiously during the first two to three miles.

On race day, try something different.

Everyone here has heard about this. The day of the race is not the time to experiment with new outfits, nutrition/hydration plans, or race tactics. Keep to your plan. Keep doing what has been effective during training. Belief that instruction. New tactics can be tested during your upcoming training cycle. You should not experiment with severe chafing, stomach pains, or low energy on race day.

Inadequate hydration and nutrition

You could not be eating or drinking enough, or at the proper time, if you’re feeling run down or lacking energy. These fundamentals will help you master your nutrition and hydration plan.

Not being your own biggest fan

Negative emotions produce negative outcomes. You might not be able to recognize all the wonderful things and modest successes you are accomplishing if you are so focused on all the things you wish you were doing differently or better. Don’t allow a bad run or a particularly challenging one define you when it happens (because you will, unless you are an alien superhuman). You can have a run of poor runs. Keep your attention on the advantages of your workout. Be pleased of yourself for getting up early to run or for completing a workout when you felt like giving up. When your self-talk lacks pom-poms and megaphones, give yourself a breather and look for positive motivators.

You think you can handle it by yourself

Running is a sport for one person. Nobody else has the power to force you to run your weekly miles or push you over a hill. However, being surrounded by encouraging runners helps keep you inspired and motivated. Finding a local training group through your specialty running store or running club might be really helpful if you’re just getting started. More seasoned runners can assist you get started and share their knowledge of the sport with you. I started training with a group in 2009, and that is when I really fell in love with long-distance running. One of the things that makes running so meaningful for me is the incredible friendships and connections I’ve formed. Additionally, working with a coach can assist runners of all levels achieve their objectives and advance their training.

Not scheduling strength training

Running injuries frequently result from exerting too much force too quickly or from muscle imbalances, whereby a weakness in one area of the body can lead to an injury in another. Making time for strength training twice a week will help avoid muscular imbalances, especially in our glutes and hips, which are a major contributing factor to many running injuries. Additionally, developing core and upper body strength can aid in proper breathing and posture when running, especially in the later rounds of competitions. Strength training is one of the things that runners frequently neglect when time is of the essence and there are only so many things that can be accomplished in a day.

Running while suffering

Whether it’s IT band syndrome, runner’s knee, plantar fasciitis, tendonitis, or another frequent running condition, nobody wants to face the possibility that they may need to take several weeks off from running to recuperate. Most runners believe that we can keep running if we only do this or that. With the right treatment, such as sports massage, physical therapy, stretching, foam rolling, etc., we may sometimes prevent injuries and keep running. However, the drive to keep running can frequently increase the chance of creating long-term harm. This is particularly true, in my experience, for novice runners who don’t want to abandon a race they’ve registered for or their training schedule in order to take a break for healing. Stop running if you feel any pain that goes beyond the normal discomfort that comes with it. Visit a sports medicine physician to find out whether you can run without risking injury or whether you should take some time off or adhere to a special rehabilitation plan. Our primary objective as runners should be to prepare for life. Push through pain without putting your long-term running happiness in danger.