12 Running Mistakes to Avoid

Don’t make running harder with these 12 running mistakes to avoid!

Runners make all kinds of mistakes along the way (listen to me, I’m a runner, who has made PLENTY of mistakes) but it’s better to learn from others’ mistakes than to make them yourself.

Avoid these 12 mistakes, and running will be easier already.

 

1.) Buying the Wrong Running Shoes

Wear the wrong running shoes and all sorts of bad things happens. Blisters, aches, injuries…and more.

Don’t be cheap and buy the first no-name running shoes you see because they’re a cool color or on sale.

Getting the right fit and style is a bit like an artform and science combined – there are many factors to consider when buying running shoes and beginners usually need some assistance to get it right.

Instead: Get fitted for running shoes at your local running store. They’ll do something called a gait analysis, measure your feet, and analyze some other things before giving you (at least) a few different pairs to try on first.

These pro’s are knowledgeable and trained to get you the right pair for your body.

So do yourself a favor and don’t start off on the wrong foot with crappy running shoes, or shoes that are the wrong fit. It can be disastrous to your body and have a negative impact on your enjoyment of the run. 

 

2.) Wearing the Wrong Running Gear

Do you like chafing? You know, when something rubs against your skin for too long and causes painful irritation in all the wrong spots?

Hot tip: Step away from the cotton t-shirt.

Friction is a b*tch. And sweat is her evil twin sister. Welcome to your new world if you wear the wrong gear running.

Instead: Wear Clothing Made of Technical or Performance Material to wick sweat away from the skin and reduce (or eliminate) friction-related chafing.

New to running? Find out what running gear you need here – Running Gear for Beginners: What You Absolutely Need to Start Running.

 

3.) Increasing Mileage Too Quickly

New to running? Really excited about getting started? Awesome!

Just be careful about increasing mileage too quickly. That’s when injuries happen.

Which is extra bad for beginner runners because it can cause frustration and loss of motivation.

Even seasoned runners can get caught up in the excitement of training for a race or new distance and over-do it.

Instead: Acclimate your body to new distances slowly over time to prevent injuries. The general rule of thumb is to increase weekly mileage (or a long run distance) by 10% each week.

That means you shouldn’t run 4 miles as your long run one week and try 6 miles the next week.

Training for a run? Follow a good training plan designed for optimal mileage increases within that 10% range and don’t try to be a hero.

 

4.) Having Bad Running Form

One big mistake runners make that causes tons of problems is bad running form.

That’s why we advise beginners to learn and maintain proper running form from the start. A lot of beginners get caught up in speed, or distance, and forget about form.

Instead: Focus on proper running form during every run and eventually it becomes second nature.

What is proper running form? In a nutshell: shoulders back, head up, keep a strong core, look towards the horizon (not down), lean forward slightly, make sure your foot strikes under your body (not behind it or in front of it) and swing your arms front to back (not side to side).

Want the full picture? Read Proper Running Form Tips All Runners Need NOW.

 

5.) Running Through an Injury

You’re a runner. You love running. It’s hard to imagine not running, right?

Well, when you’re injured, the only thing running will do is more damage. Running through an injury is a bad idea. It doesn’t allow for healing and can make a heal-able injury become recurring.

Believe me – I’ve been there. I’m injured right now in fact. Darn hamstring.

Instead: Rest and seek professional advice from a physical therapist or doctor if the injury doesn’t go away.

Strain or sprain a muscle? Remember this acronym: R.I.C.E.

R.I.C.E. stands for Rest, Ice, Compression and Elevation.

Ice is recommended for the first 48 hours or so, to reduce swelling. After 48 hours, switch to heat. Apply for about 20 minutes at a time, a few times a day.

 

6.) Ignoring Rest Days

Some runners hate rest days. They (falsely) view rest as failure or a waste of time. Or think they’ll get better running 7 days a week.

Don’t be that runner.

Instead: Integrate rest days into your running schedule to ensure your body has time to recover from the strain of pounding the pavement multiple days a week. Muscle rebuilds better during rest so you’re actually helping yourself by resting.

Rest has more than just physical advantages. It’s also a good psychological boost. Keep your head in the game and avoid burnout by taking at least 1-2 rest days a week!

 

7.) Not Eating Right

It’s no secret – what we eat affects how we perform.

Eat greasy pizza, drink beer all night and not hydrate the night before a run?

You’re probably going to regret that decision.

Instead: Eat the right combo of carbs, protein and healthy fat and drink plenty of water. Learn exactly what runners should eat with Runners Food 101: The Ultimate Guide to Nutrition for Runners.

Fuel your runs right (before, during and after a run) to perform and feel your best.

 

8.) Not Drinking Enough Water

Hydration is just as important as nutrition.

But some runners forget this. They get busy. Or lazy. Or don’t plan ahead. And then they get dehydrated.

Dehydration causes uncomfortable symptoms ranging from headaches, dry skin, dry mouth all the way to dizzyness, fainting or worse.

As you can imagine…this does not help a runner run better. 

Instead: Drink about half your body weight in ounces of water each day. That means if you’re 120lbs, you should drink about 50-60 ounces of water every day.

Don’t like drinking water? Try these 5 Hydration Hacks to drink more water without hating it.

 

9.) Comparing Yourself to Other Runners

Ever get frustrated when another runner passes you during a race? Or when your running friend can run a 6:50 mile and you’re chugging along at a 12:00 minute pace?

You think: why are they so fast? What am I doing wrong? I must not be a good runner if he can run that fast!

That’s the wrong way to think. You don’t know their story, or their journey.

Instead: Focus on your goals, your process, and your achievements.  Search within for motivation. Obviously you can and should admire other runners’ abilities but don’t assume you have to be exactly like them, exactly at that moment.

Constantly comparing yourself to other runners only causes nagging feelings of inferiority. Don’t do this to yourself!

 

10.) Not Planning for Training

You sign up for a race. Pick out a training plan.

Maybe you start out good. Follow the first 2 weeks to a T.

Then you get busy. Life gets in the way. Or the weather isn’t good – maybe it’s raining? Snowing? Hot?

So you slack on your training. You miss some days. Then more days.

How could this be fixed? It’s just how it is! You think.

And I say: not true.

Instead: Plan running into your life so it’s on your calendar, and so it isn’t an afterthought. Have plans after work when you normally run? Run in the morning instead. Will it be too hot midday to run at lunch like you usually do? Run at sunrise or sunset when it’s cooler instead.

 

11.) Expecting Perfection or Constant Linear Progress

I was guilty of this at first.

I thought: If i follow this training plan perfectly, every run will be better than the last, right?

Wrong. And it’s totally normal. Even elite runners don’t see perfect linear progress.

Instead: Set goals and follow plans to achieve those goals, but accept there will be bad days (or weeks). Or injuries that set you back to start.

Yes, you can improve your time, run longer, get stronger, etc. Improvements absolutely happen over time if you train right.

But no runner is perfect. So don’t expect perfection from yourself. Release that pressure and allow yourself to  truly enjoy running, even on bad days.

 

12.) Not Strength Training

Again, I was guilty of this too. Runners run, right?

I hated lifting weights. I despised going to the gym and using those strength machines.

So I didn’t.

And guess where that got me? Injured halfway through a race because of weak muscles. That’s where it got me.

Instead: Find a cross training activity you enjoy and do it 1-3 times per week in addition to running.

Strength training is such an important aspect to running that it cannot be ignored.

Try these 8 Strength Training Moves for Runners or find a cross training activity you’ll love here.

 

 

Please note: I am not a doctor or physical therapist. Always consult with your own doctor before starting any treatment.