Whether you’re new to running or you’re a seasoned veteran, it’s always a good idea to review some tried-and-true running advice to try and avoid making common running mistakes. Here are some of the golden rules of running to help you continue running for years to come.
1. Nothing new on race day.
Race day is not the day to experiment with anything new. You should be testing out your shoes, clothes, gear, nutrition, and hydration during your training runs, so that you won’t have any surprises during the race. Stick to your tried-and-true favorites. You don’t want to find out halfway through your race that your brand-new, sharp-looking running shorts cause inner-thigh chafing.
There are plenty of things that you can’t control during a race, such as the weather, so you want to definitely be on top of things that are under your control, like what you’re wearing and eating. And, yes, this definitely means that you shouldn’t wear the race shirt you got when you picked up your race number before the race. Save it for your post-race brunch!
2. Get fitted for the right running shoes.
Some runners pick shoes because they were on sale or they looked cool. But wearing the wrong shoes for your foot and gait could lead to injury and discomfort while running.
It’s best to go to a running specialty store and get fitted for the proper shoes for you. A running shoe expert will measure and look at your feet, as well as watch you run, and make recommendations for the best shoes for you.
3. Running doesn’t give you license to eat whatever you want.
Try not to use food as a reward for your runs. Sure, it’s fine to indulge once in a while, especially after a long run or a big race. But don’t make it a habit.
Plan out your post-run meals and snacks, so you’re not tempted to go overboard and eat too many unhealthy empty calories. Try to think of food as fuel for your workouts and recovery, to get the most out of all your runs.
4. For each mile that you race, allow one day of recovery.
When I say this to marathon runners that I coach, they sometimes look at me funny and assume I mean they can’t run for 26 days after the marathon. That’s not the case. You can run again soon after a race, but a recovery day means that you shouldn’t do an intense, hard workout or race.
Of course, this assumes that you did the race as an all-out effort. If it wasn’t, you can take fewer days of recovery.
5. Breathe deeply when you’re running.
Taking deep breaths while you’re running will allow you take in more oxygen, and also help you avoid side stitches. You should be breathing deep from your belly, not from your chest.
To do deep belly breathing, take a deep breath in through your mouth and push your stomach out while pushing down and out with your diaphragm. If your upper chest is expanding, you’re breathing too shallow. Then breathe out slowly and evenly through your mouth.
6. Listen to your body.
Pay attention when something just doesn’t feel right. If you’re feeling sluggish, achy, or lightheaded, it might be a sign of overtraining, a heat illness, potential injury, or nutritional deficiency. Don’t just ignore it.
If something doesn’t feel right during a run, cut it short and take a rest day. Talk to your health care professional if symptoms persist.
7. Don’t skip your warm-up.
No matter how far you’re running, it’s important to warm up beforehand to get the blood flowing and your muscles warm and ready for exercise. Your warm-up can be a 5-minute brisk walk or slow jog, or warm-up exercises such as jumping jacks, knee lifts, marching in place, or butt kicks.
8. Don’t continue running if you’re limping or changing your gait.
It’s normal to feel a little tightness or discomfort when running, especially as you’re just starting your run. But if you’re running with a limp, that’s a warning sign that you may be dealing with a running injury. Running with pain and not using proper running form could make your injury worse and also cause another injury.
If you’re feeling pain, pay attention to your running gait. If it’s off, that’s a red flag and you shouldn’t force your run. Cut it short and rest or do some cross-training (assuming it’s pain-free) instead.
9. Run against traffic.
Always run so that you can see oncoming cars. You’ll be much safer if you can see them coming at you, so you can get out of the way if they don’t see you. If you’re running in the dark or low light conditions, you’ll be able to see oncoming headlights.
10. Don’t increase your weekly mileage by more than 10 percent.
Making big jumps in your mileage can lead to overuse injuries such as shin splints. You shouldn’t bump up your mileage by more than 10 percent week-to-week. It’s best to be patient and take a gradual approach. Use common sense and a training schedule to plan how much you should be running.
11. Do your easy runs at conversational pace.
Some runners with very specific time goals run too hard and fast on their easy days. Most of your runs should be done at easy, conversational pace.
Running hard every day won’t give your body a chance to recover and repair your muscles. You’ll start feeling fatigued and lethargic during all your runs. If you’re breathing heavy or you can’t speak in complete sentences without gasping for air during your easy runs, slow it down.
12. Hydrate during runs.
You may be able to power through a run without drinking water, but if you’re going longer than 30 minutes, you can start feeling the effects of dehydration. The idea that you’ll get a side stitch by drinking during a run is a myth.
Staying hydrated will help you avoid heat-related issues such as dehydration and heat cramps and allow you to run to your potential. According to current fluid recommendations for runners, you should drink when your mouth is dry and you feel the need to drink.
13. You should run at least one 20 miler during marathon training.
Long runs are a critical part of marathon training. Knowing that you hit the 20 mile mark during marathon training will not only give you a confidence boost and alleviate some marathon fears, but it also helps simulate the rigors and pounding your body will go through during the race.
Although you don’t have to run a full 26 miles in training, you’ll be well-prepared if you’re running on a consistent basis and reach 20 miles at least once in training. Follow a marathon training schedule to stay on track.
14. Get plenty of sleep.
Sleep is an important of a healthy lifestyle, but it’s especially crucial for runners to recover properly from the demands we put our bodies through. You should aim for at least 7 to 8 hours of sleep a night. Add an extra hour if you’re in the middle of an intense training period. If you feel like you need a nap after a long run, take it and don’t feel guilty for a second.
15. Replace your running shoes every 350 to 400 miles.
Running in worn-out shoes can lead to discomfort while running and eventual injury. By the time you’ve run 350 to 400 miles in your shoes, the cushioning and support has degraded. Heavier runners or those who frequently run on rough terrain need to replace their shoes on the lower end of that range.
16. Dress for runs as if it’s 10 to 15 degrees warmer than the actual temperature.
If you dress for the temperature, you may feel comfortable for the first few minutes, but you’ll start to overheat pretty soon after you start. You should dress for how warm you’ll feel during your run, not at the start.
This rule is especially important when running in the rain. Many runners overdress for rainy weather because they think more clothes will keep them dry, when in reality they’ll just be overheating in more wet layers.
17. Your long run should never be more than half your weekly total.
If you’re training for a distance event such as a marathon, make sure you’re not doing the majority of your weekly miles during your long run. You’ll get more benefits and reduce your injury risk by spreading out your miles throughout your week, rather than cramming them into your long run. For example, if you’re running 30 miles a week, your long run should be no more than 15 miles.
18. Don’t run long or hard two days in a row.
Your body (and mind!) need time to recover from the long and intense runs. Follow them up with a rest day or easy run, like a short, easy-paced run.
19. Don’t do the same run every day.
Not only will running the same exact route at the same pace start to get boring after a while, but your progress will also begin to slow down. To keep improving, you need to challenge yourself and keep varying your runs.
Whether you’re changing the distance, pace, elevation, or terrain, varying your runs will keep things interesting and also help you build strength, endurance, and speed. Add some variety by doing some hill intervals, a speed workout, or trail run. If you frequently run on the treadmill, here are some ways to mix up your treadmill runs.
20. Don’t just run.
Cross training and strength-training should be components of a well-rounded training plan. All runners can benefit from strength-training a couple of times a week to build strength and endurance and improve injury resistance. You can do bodyweight exercises, especially working your core and lower body. Check out this sample strengthening routine for runners.
Cross-training gives your running muscles a break and also helps mix up your training to prevent boredom. You can do any activity that you enjoy other than running. Swimming, yoga, walking, and cycling are all great complementary activities to running to help you reduce injury risk and prevent boredom.
21. YOU are your best competition.
Try not to compare yourself to other runners. While a little healthy competition among teammates and running buddies can be motivating, a beautiful thing about running is that you can compete against yourself.
Don’t focus on what others are running and think that your goals should be the same. You can’t control what other runners are doing, but you can set goals that make sense for you and then aim to improve your own running performance.
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