Running is one of the most accessible and beneficial forms of exercise, known to improve cardiovascular health, boost mental well-being, and support weight management. But many runners—especially beginners—fall into common pitfalls that can lead to discomfort, frustration, or even injury. Here’s a guide to some of the most common running mistakes with tips from a running coach on how to avoid them for a safer, more effective running experience.
1. Doing Too Much, Too Soon
One of the biggest mistakes new runners make is increasing mileage or intensity too quickly. This often comes from their enthusiasm or the desire for fast results, but it can lead to overuse injuries like shin splints, stress fractures, or knee pain. It also contributes to burnout.
How to Avoid It: Follow the 10% rule. I always recommend to not increase your weekly mileage by more than 10% at a time. Incorporate rest days and cross-training to give your body time to adapt and recover.
2. Wearing the Wrong Shoes
Running in the wrong type of shoes—or shoes that are too old—can cause discomfort and exacerbate problems like plantar fasciitis, blisters, and knee or hip pain. Some runners select shoes that look cool, but aren’t necessarily the right shoes for their foot type and running gait.
How to Avoid It: Visit a specialty running store to get a proper gait analysis and shoe fitting. Replace your running shoes every 300–500 miles, depending on your body weight, running style, and terrain.
3. Poor Running Form
Slouching, overstriding, or excessive arm swinging can not only sap your energy but also increase your risk of injury.
How to Avoid It: Focus on maintaining a tall posture with a slight forward lean, keep your arms relaxed at a 90-degree angle, and aim for a cadence of around 170–180 steps per minute to reduce impact.
4. Skipping Warm-Ups and Cool-Downs
Going straight from the couch to a sprint or stopping abruptly after a hard run can strain your muscles and heart. Cold muscles are more prone to injury. And sudden stops can cause blood to pool in your legs, leading to dizziness or muscle stiffness.
How to Avoid It: Spend 5–10 minutes warming up with dynamic movements like leg swings or light jogging. After your run, cool down with walking and static stretching to aid recovery.
5. Ignoring Strength Training
Running alone doesn’t address muscular imbalances, which can lead to inefficient movement and injury. Weak muscles, particularly in the core and hips, can contribute to poor running form and injury.
How to Avoid It: Incorporate strength training into your weekly routine, focusing on your core, glutes, hips, and lower body. Just two to three sessions per week can significantly improve your performance and resilience.
6. Improper Nutrition and Hydration
Running on an empty stomach or without proper hydration can cause fatigue, dizziness, or cramping. It can also delay your recovery, so you’ll need more time in between workouts.
How to Avoid It: Eat a light snack 30–60 minutes before running (e.g., a banana or energy bar) and stay hydrated. For runs longer than an hour, consider electrolyte drinks and post-run nutrition to replenish glycogen stores.
7. Neglecting Rest and Recovery
New and experienced runners sometimes make the mistake of training hard every day without sufficient recovery time. Muscles grow and repair during rest. Without it, you increase your risk of injury, fatigue, and mental burnout.
How to Avoid It: Schedule rest or active recovery days into your training plan. Listen to your body—fatigue, soreness, or loss of motivation may signal the need for more rest.
8. Setting Unrealistic Goals
Some new runners get super ambitious and set unrealistic expectations for themselves. For example, trying to run a marathon within a month of starting to run can be demotivating and dangerous.
How to Avoid It: Don’t get caught up in comparing yourself to other runners and attempting goals that aren’t suitable for your experience or fitness level. Try to set SMART goals—Specific, Measurable, Achievable, Relevant, and Time-bound. Celebrate small milestones and be patient with your progress.
More on Common Running Mistakes
About the author: Christine Luff is a certified RRCA running coach, and certified as a personal trainer, fitness nutrition specialist, and kids’ fitness specialist by the American Council on Exercise. Her book, Run for Good: How to Create a Lifelong Running Habit, is available on Amazon.
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