This article examines the common running mistakes both beginner and experienced runners often make.
On the face of it, running would seem to be one of the most accessible and beneficial activities to take up, and in many ways, it is.
Undertaken regularly, it can improve your cardiovascular health and endurance, build stronger bones and muscles, and burn calories, helping you lose weight or maintain your ideal weight.
The endorphins generated by consistent physical activity, such as running, can lift the mood and help ease depression.
Another thing running for exercise has in its favor is that it’s an activity you can partake in with family members or friends.
This makes it ideal if you need the motivation exercising with a companion can provide.
However, before lacing up and hitting the road or your treadmill, there are several things you should take into account to maximize your training and avoid injury.
Preventing injuries while running is crucial for maintaining long-term enjoyment and health. Here are common running mistakes to avoid to reduce the risk of injury:
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Table of Contents
Not Warming Up
Warming up before a run increases your heart rate gradually and boosts circulation so that more oxygen and nutrients reach your muscles. It also prepares your cardiovascular system for the demands exercise places on it. 
Warming up improves flexibility and range of motion, decreasing the risk of injury.
It also mentally prepares you for the run by enhancing your brain-to-muscle communication, improving your reaction time, coordination, and overall performance.
A good warm-up can also improve the mind-to-body connection, increasing alertness and focus.
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Not Cooling Down
Our heart rates and blood pressure increase during intense physical activity. When we abruptly stop, dizziness and fainting can result from blood pooling in our extremities. A cool-down can prevent this by allowing the blood to circulate gradually back to your heart.
A good cool-down can also increase flexibility and ease the muscle tension caused by a hard run, reducing soreness and making for a faster recovery.
Another benefit of cooling down is that it can gradually remove the lactic acid and other metabolic by-products caused by intense exercise, lowering the incidence of muscle soreness and stiffness.
- Poor Running Form
Poor running form hinders progress and increases the risk of injury.
Overstriding is one of the most common running mistakes. Excessively long strides often lead to heel striking, which places excessive 
impact on the joints and can lead to stress fractures and shin splints.
To avoid this, take shorter, faster strides, land mid-foot, and maintain a slightly forward-leaning posture.
Many runners slouch or hunch forward. Not only is this inefficient, but it can also result in back pain and decreased lung capacity.
When running, keep your head up, your shoulders relaxed, and engage your core muscles, maintaining a straight line from your head to your ankles.
Inadequate arm movement can impact balance, requiring you to use more energy.
Aim for a 90-degree bend at the elbows, let your arms swing naturally in sync with your leg movements, and avoid crossing your arms over your body or swinging them out too wide.
Improper foot placement can cause discomfort or injury.
Avoid landing on your heels (heel striking) or toes (forefoot striking). Aim for a mid-foot strike, where your foot lands beneath your hip, promoting a more natural, shock-absorbing stride.
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Bad pacing
Bad pacing is another of the most common running mistakes.
Whether it’s while training or participating in a race, there is a tendency for inexperienced runners to set out at a faster pace than they can maintain for more than a few minutes.
A consistent stride rate (cadence) will enable you to run more efficiently.
Too low a cadence can result in overstriding, while too high a cadence may lead to muscle fatigue.
Aim for a cadence of around 170-180 steps per minute, adjusting this to suit your comfort level.
When training solo, you’ll probably have more energy at the beginning of your session and may set out too fast.
If you do that, your pace is likely to drop considerably as your energy wanes.
When racing, competition comes into play.
The adrenaline surging through your body can make you feel invincible, and if you see other runners gaining on you, you may go faster and harder and ultimately burn out.
Aim to run the first mile a little slower than the final one. Finishing strong is preferable to struggling to pass the finish line due to depleted energy.
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Training too hard too soon
One of the most common running mistakes is going too hard too soon.
If you’ve just begun running for exercise, you’re probably enthusiastic and want to get as much mileage under your belt as possible. 
However, going straight from relative inactivity to intense training several times a week will take a toll on your body.
Injuries such as shin splints, ITB, or a runner’s knee can occur in this circumstance. These injuries will keep you sidelined, stalling your progress.
If you haven’t exercised before, start with walking. As your fitness improves, add some slow jogging, then later running.
Gradually increase your mileage or intensity, following the 10% rule. In other words, increase your mileage or training intensity by no more than 10% each week.
It’s essential to have one or two rest days a week.
The break between sessions will give your muscles time to recover, repair and help prevent overuse injuries.
Apart from this, with too strict a schedule, your training could become a chore rather than something you enjoy.
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Not varying your training
Many of us get into a fitness rut, always doing the same workout. This is not exclusive to running.
It takes mental and physical effort and discipline to go from being sedentary to exercising regularly.
It’s not uncommon for those who succeed to become comfortable doing the same workout at the same pace every time.
While better than doing nothing, doing the same thing every day will not help you build fitness over time.
When we do this, our body adapts to the routine, slowing and eventually stalling progress.
Altering your route or terrain and pace can counteract this.
Along with longer runs, advanced runners often regularly include short, quick-paced interval workouts in their schedule to increase their anaerobic capacity and fitness more rapidly.
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Not Including Resistance Training in your program
Some runners enjoy other aspects of fitness, such as resistance training.
Others avoid strength training, believing running is enough to keep them in top shape. In reality, resistance training can go a long way toward improving running performance and guarding against running injuries.
Stronger muscles and joints mean better performance and reduced injury risk.
Muscular imbalances can lead to injury and poor running form, so you could improve efficiency by strengthening your weaknesses.
Of course, this applies up to a point. Marathon runners don’t have Arnold Schwarzenegger’s physique. Adding too much bulk will tax your body, and your endurance will suffer.
- Wearing the Wrong Shoes
Training in the wrong shoes is among the most common running mistakes both new and experienced runners make. 
You might get away with wearing an old pair of sneakers for walking, but not when it comes to running.
Your shoes should be comfortable, offer support, and have good traction. They should also suit your pronation type.
For those unfamiliar with the term, pronation is how our feet roll when we run. Some people are neutral pronators, some underpronators, and others overpronators.
Wearing shoes that suit your pronation type will help you avoid common running injuries and ultimately enable you to run faster.
Heavily worn shoes can be just as detrimental as wearing the wrong type.
This is not an aesthetics issue. It’s because old sports shoes are less shock-absorbent, lack the support and stability of newer shoes, and have reduced traction.
Shoes past their best can negatively impact athletic performance and increase the risk of injury, so be sure to replace yours every 300 to 500 miles of use.
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Not drinking enough water
Neglecting to drink enough water is one of the most common running mistakes even seasoned athletes can make. 
Hydrating before, during, and after running is crucial to prevent dehydration.
Many runners neglect to do so, fearing they will develop a side stitch.
As a result, they can suffer from dehydration, negatively affecting performance and potentially having serious health consequences.
While drinking too much water before running can cause a stitch, staying hydrated is vital, especially if the temperature is high.
To avoid getting a stitch, don’t gulp your drink. Sip it.
Aim to drink at least 16 ounces of water or another non-caffeinated beverage an hour before starting your run.
Top up with an extra 8 ounces of water immediately before you set off, and drink 4 to 6 ounces of fluid every 20 minutes throughout your run, or 6 to 8 ounces if running an 8-mile pace.
If running for 90 minutes or longer, have a sports drink such as Gatorade to replenish electrolytes and sodium, and drink another one or more water after your run.
Check the color of your urine when you use the bathroom. It should be pale yellow. If it is dark yellow, drink more water and increase your intake the next time you run.
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Poor nutrition
A healthy diet will help provide the energy needed for exercise, improve performance, and aid recovery. 
Be sure to get adequate protein and carbohydrates.
Protein is needed for muscle repair and recovery. Try to take in some at every meal.
Good sources include fish, eggs, poultry, tofu, legumes, and low-fat dairy products.
Runners, and indeed all of us, need carbohydrates for energy.
Good sources include whole grains such as brown rice, whole wheat products, oats, and quinoa.
Consuming complex carbohydrates before long runs will fuel your body. Sweet potatoes, whole grain bread, and pasta are great options.
Healthy fats promote good health, so regularly include nuts, seeds, and avocados in your diet, and olive oil in moderation.
The omega-3 fatty acids in fatty fish like salmon and mackerel, walnuts, and flaxseeds can help reduce inflammation and support joint health.
It’s also essential to have an adequate intake of iron, calcium, B vitamins, and vitamin D.
Regularly eating a wide variety of colorful fruits and vegetables can provide these vitamins as well as antioxidants that aid in recovery and reduce inflammation.
Spreading your meals throughout the day will help you maintain a steady energy supply.
Eating 2 to 3 hours before running will boost your energy and help you avoid the digestive discomfort that can occur if you eat right before exercising. A light snack 1/2 to 1 hour before a short run is fine.
Refueling with a snack high in protein and carbs within 30 minutes of finishing your run will help your recovery.
If you’re looking for nutritional advice and recipes for runners, check out my review of Run Fast Eat Slow: Nourishing Recipes for Athletes.
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Training when you are ill or injured
Running while under the weather is probably the most common running mistake of all.
If you are ill or injured, skip your run. Running with an illness can compromise your immune system, so listen to your body. 
But it’s a cop-out to skip runs because of the little niggles that affect almost everyone. If you feel a little fatigued or are experiencing slight muscle soreness, you should be OK to run.
Take things easier, if necessary, by shortening your workout and reducing your speed.
It should be safe to run with a tickly throat and the sniffles. However, if you have a chest infection or a temperature, allow your body to recover rather than stress it more and risk worsening your condition. Running in such situations could even be dangerous.
You should also skip your workout if you are experiencing recurring or persistent pain or discomfort, such as a sprained muscle. Rest, seek medical advice, and address the issue before it becomes a serious injury.
Missing one or two runs won’t make a difference to your training long-term. Resting will be far more beneficial and allow you to recover faster and resume your routine stronger.
Final Thoughts on Common Running Mistakes
Running can be an enjoyable and hugely beneficial activity if done the right way.
To get the most from it and prevent injury, approach it mindfully and with respect for your body’s limitations.
Listen to your body. Take care of it the best you can by avoiding common running mistakes that cause injury and hinder progress, and results will come.
Click the following link to discover 11 valuable health benefits of jogging.
