7 Common Mistakes Made In Running

Olorunfemi Akinduro
3 days ago
3 min read

7 Rookie Running Mistakes (and How to Fix Them)

Whether you’re breaking in your first pair of shoes or eyeing race day, skip these mistakes to run farther, feel better, and stay consistent.

1. Increasing multiple training variables at once

Mistake: Simultaneously increasing long run distance, weekly total mileage and run speed/intensity in a week.

Fix/Explanation: Change one variable at a time and use gradual weekly increases with periodic easier/taper weeks. This allows for easier monitoring of training load to avoid overuse injuries. Faster-than-gradual increases in running distance are linked to higher injury risk in novice runners [1]. A good general guideline to follow is to increase weekly run mileage by around only 10% or less.

2. Easy days that aren’t easy

Mistake: Going too fast on easy runs.

Fix/Explanation: Keeping pace on easy runs truly easy (60-70% of max heart rate, should be able to comfortably hold a conversation). Consistently going too fast on easy runs can lead to injuries and actually doesn’t provide as much performance benefit as one would think. Research on training-intensity distribution shows better outcomes when the majority of work is low intensity (often ~75–80% of runs), paired with small amounts of high intensity work [2]. Not every run has to be race pace, progress is built through easy runs.

3. Back-to-back hard sessions

Mistake: Stacking high intensity runs (interval/long runs) on consecutive days

Fix/Explanation: Allow approximately 48 hours between hard days. High intensity days take a toll on the body and your muscles need adequate time for recovery for both health and performance. After a hard workout, your muscles take the biggest hit and your performance is usually at its lowest within the 24-48 hour window post-workout [3]. When you separate hard days, you recover better and can hit the next one stronger.

4. Skipping strength work

Mistake: Neglecting resistance training, relying solely on running

Fix/Explanation: Add 20-30min strength sessions 2-3 times a week to supplement running (single-leg movements, posterior-chain strengthening, core). Strength training has been found to aid in injury prevention, as well as improve running economy (energy efficiency) and performance [4]. Running builds endurance, strength training builds resilience, and together they accelerate your results.

5. Not prioritizing recovery

Mistake: Under-sleeping and under-fueling

Fix/Explanation: 7-9 hours of sleep a night; fueling with carbohydrates and protein especially post-run. Ensuring you get enough sleep and consuming enough carbs and protein allows your body to recover and gain the most from your workouts, resulting in better performance and decreased likelihood of injuries. Running is easy, the real challenge is what you do to help your body recover before the next run.

6. Not listening to your body

Mistake: Pushing through pain

Fix/Explanation: Modify load at early signs of pain; consider seeing a health practitioner for assessment if pain persists/worsens. Small arising issues such as knee, hamstring or achilles pain can transform into bigger problems if not addressed early. Taking it easy today, or even taking a couple of rest days, is far better than being forced to take weeks or months off for an injury that could’ve been resolved.

7. Neglecting Warm-up

Mistake: Just going straight into running, especially on harder days

Fix/Explanation: Before a run, start with a 5 minute slow jog, and pair with mobility/dynamic stretches (ankle rocks, leg swings, hamstring scoops), and 10-15s build up strides (especially for higher speed workouts). This ensures your muscles and joints are better equipped for the workout ahead and can actually improve running efficiency.

References:

[1] Nielsen, R. Ø., Parner, E. T., Nohr, E. A., Sørensen, H., Lind, M., &

Rasmussen, S. (2014). Excessive progression in weekly running distance and

risk of running-related injuries: an association which varies according to type

of injury. The Journal of orthopaedic and sports physical therapy, 44(10),

739–747. https://doi.org/10.2519/jospt.2014.5164

[2] Silva Oliveira, P., Boppre, G., & Fonseca, H. (2024). Comparison of

Polarized Versus Other Types of Endurance Training Intensity Distribution on

Athletes' Endurance Performance: A Systematic Review with Meta-analysis.

Sports medicine (Auckland, N.Z.), 54(8), 2071–2095.

https://doi.org/10.1007/s40279-024-02034-z

[3] Leite, C. D. F. C., Zovico, P. V. C., Rica, R. L., Barros, B. M., Machado, A. F.,