We all do it. We all make running mistakes. It’s not just when we first start running. Even seasoned runners will repeatedly make the same mistakes. When you’re a beginner runner, you have an excuse.
As a new runner, you’re less aware of the pitfalls of static stretching, overeating, or underfuelling. But as an experienced runner, ask yourself this question: why are you sabotaging your run?
11 Common Running Mistakes
These are the 10 most common running mistakes. Most of them will seem obvious and yet we still make them. Are you a culprit?
1. Static Stretching
If you’re making this mistake I will give you a pass. Not so long ago, static stretching was recommended as part of your pre-running warmup. Fortunately, sports science has moved on and we now know stretching out your muscles before a run isn’t such a great idea.
When you run, you’re using muscle tension to propel yourself forward. Your muscles are working within their normal range of motion. Stretching and loosening those muscles won’t make them work better and can even reduce performance. Save your static stretching for later.
2. Not Warming Up
Just because static stretching isn’t recommended doesn’t mean you can skip your warm-up. Cold muscles will grumble if you launch into a fast run. A dynamic warm-up will help you run better and reduce your risk of injury. Plus you’re less likely to suffer muscle soreness both during and after your run.
For the best warm-up, start with some gentle walking for 3 to 5 minutes, then add in some strides followed by drills and dynamic stretching.
3. Not Fuelling Your Body
Your body needs fuel to run efficiently. Start a run on an empty stomach and you may run out of energy and be dragging your feet before you get to the end of your run. Especially if you’re running more than one or two miles.
The ideal way to fuel a run is by eating a small carbohydrate-rich meal, low in fat, one to two hours before training. Experiment with different food choices to see what works for you. It could be a banana, peanut butter and jelly sandwich, some overnight oats… something that provides energy but won’t sit heavily in your stomach.
4. Eating Too Much Before You Run
Try going for a run after a heavy meal and you’ll soon realise why this is a bad idea. Yet all runners will do it! Often it’s just life getting in the way of training. Maybe you have a family to feed before you can slip out for your run and it’s tempting to eat first.
It won’t do you any harm running on a full stomach but just accept that those first few miles are going to be slow (and a little uncomfortable). If you’re an ultra runner, eating before you run is part of your training!
5. Setting Off Too Fast
This is another common running mistake and it’s an easy one to make. Set off running with fresh legs and you could find yourself bouncing along at a fast pace. It may feel easy at first but a few miles into your run your legs start to feel tired and heavy and it’s a huge effort to get to the end of your run.
Those heavy legs are from running too fast early on. It’s better to ease into your run gradually and hold a little speed back for later. If you’re feeling fresh in the second half of your run, then it’s time to wind up the pace.
If you have a GPS running watch, keep a check on your pace. Know how fast you should be running and make sure you don’t exceed than running pace.
6. Not Having A Training Plan
On recovery days it can be good to just run and see where your legs take you. The rest of the time you need a training plan.
Set off running without a target and it’s easy to feel a bit tired and cut your run short or skip an essential speed session. Do this every time you go for a run and you’ll stop making progress as a runner. Maybe you’re okay with that. Everyone runs for different reasons and it’s okay to run purely for fun, your mental health, and a fix of daily exercise.
But if you’re trying to become a better runner, you need a training plan.
7. Skipping Runs On The Bad Days
There will be days when you don’t want to run. When you’re tired, a bit sore from your last run, or just having a bad day. Unless you’re sick or it’s a rest day, you still need to run.
Most of the time, the only difficult part of running on a bad day is getting out the door. Sometimes those runs on bad days turn out to be the best. Maybe it’s the low expectations or maybe it’s because once you start running you remember that your run is your favorite part of the day. So why would you miss it?
8. Wearing the Wrong Training Shoes
Just because a style or brand of training shoes is considered the best, doesn’t mean they’re the right shoes for you. What type of runner are you? Neutral, overpronator, or supinator? If you don’t know the answer, it’s best to get your gait checked at a specialist running shoe store.
Are your running shoes too tight or do you need wider shoes and when did you last replace your shoes? Get the fit wrong and you won’t just get blisters and black toenails, it can also affect your running form. Continue running in shoes beyond their intended lifespan and you’ll find yourself picking up niggling injuries.
Running shoes last between 300 to 500 miles. Beyond that point, shoes lose their support, the midsole foam loses its cushioning and the sole will have less grip.
9. Always Running At The Same Pace
It isn’t the mileage you run or the number of days you manage a week that makes you a better runner. It’s challenging yourself. If you always run at the same steady pace, your body will just adapt to that intensity. You may even find you’re getting slower as a runner.
The magic with running happens when you vary your pace mixing up speed sessions with longer runs and shorter recovery runs. Don’t make the common running mistake of being a one-pace runner.
10. Setting Unrealistic Goals
Some runners are never happy with their performance. It could be because they’re not nailing their running sessions or following a training plan. But sometimes it’s because of unrealistic expectations.
Such as completing a marathon when you’ve only just started running or running sub-20 minutes for your first 5K. Goal setting needs to be based on your current capability, how long you have to hit your training goal, and what’s a realistic improvement in the time you have available.
You can set your long-term goals high but set your mid-term goals at a level that’s realistic and attainable. Find out more about setting realistic goals and get some fun running goal ideas to boost your motivation.
11. Taking Rest Days
I do think it’s okay to run every day but only if you’re running for fun, fresh air, and your mental health. If you’re following a training plan and trying to improve as a runner you need rest days.
Rest days are essential if you’re working your body hard. If you’re increasing your mileage, the length of your long run, or working hard at hills or speed training, you need rest days. Make sure at least one day a week is set aside for complete rest. No cross-training or strength training. Everyone needs to rest.