Sidestep These Running Mistakes to Stay Running Strong

By Marnie Kunz, NASM-certified trainer, USATF- RRCA-certified run coach

There are some common running mistakes that can make you injured, burned out, or even hate running. Whether you’re a beginning runner or have been running marathons for years, these running mistakes can entrap us all. Here are 10 common training mistakes that will kill your running vibe:

Running Mistake #1: Overtraining

When you sign up for your first race, pick a marathon, or set a big running goal, it’s easy to get swept up in the excitement and train too hard. You may start out running every day for a week, try to do an impossibly long running streak, or add too many miles too soon. Overtraining is the most common mistake I see in people I coach, and often leads to burnout and injuries.

Save some of your running excitement for the long haul and take rest days from the start, and you’ll be much more likely to build a solid endurance base, meet your running goals, and keep running happy for years to come.

Running Mistake #2: Repeating the Same Runs

It's tempting for a new runner to do the same distance and effort every run (actually experienced runners do this too!). Doing the same thing and expecting different results is a guaranteed way to get burned out and disappointed with your training. Don’t run at the same pace and distance every day.

Incorporate progressive overload into your training routine so your body can meet new challenges and continue to make progress in your running. Progressive overload increases your intensity and distance gradually so you can reduce your risk of running injuries such as IT band syndrome or shin splints.

The best way to incorporate progressive overload into your fitness program is to follow a running training plan designed by a certified running coach. If you're creating your own program, add no more than 10 percent to your weekly mileage from one week to the next, following the principle of progression.

Running Mistake #3: Not Setting Goals

Having no goals is one of the most common mistakes I see as a personal trainer. If you don’t know why you’re running, it is easy to quit on days when there is bad weather, or you’re tired, bored, or just don’t feel like running. Set a milestone goal such as running your first 5K, training for your first virtual marathon, or running 60 miles in a month.

This running goal will help you stay motivated and accountable. For help setting smart running goals, check out How to Improve Your Running with Goal Setting.

Running Mistake #4: Not Following a Training Plan

Having a goal without a training plan is like having a travel destination without a map to get there. You’ll be stumbling around in the dark if you just run without a plan, and it will be much harder to meet your running goals. A good run training plan will give you strategic workouts and adequate rest and prepare you for race day if you have a goal race.

Create your own training plan or check out the training plans in our Training Center. A personalized running plan will help you improve your stamina, speed and fitness level, keeping you on track to meet your running goals.

Running Mistake #5: Running in Bad Shoes

If you are running in worn out running shoes or the wrong shoes for your running habits and gait, you'll end up injured. Change your running shoes regularly (about every 300 to 500 miles, according to the Brooklyn Running Company) and check out our running shoe guide for more tips on finding the best running shoes.

Your local running store can help you get fitted for the right shoes. Some things to consider - do you run on trails, pavement, treadmills, or a mix of surfaces? Do you pronate when you run? How far are your farthest runs? These answers can help you find good shoes so you can hit your stride and run your best.

Good running shoes are your most crucial piece of equipment to enjoy the sport of running, and they'll help minimize impact on your knees and joints.

Running Mistake #6: Making Excuses

We all have times we feel tired, out of shape, unmotivated, etc. It is easy to always find excuses not to run. And once you start, it’s even easier to become a habit and stretch on for days and weeks of not running. I see this tendency in runners I coach and have done it myself plenty of times.

The best way to crush your excuses is to just tell yourself you will put on running clothes and go run for 10 minutes. If you feel bad, you will come home. Chances are, you will be fine and will continue your training session.

Running Mistake #7: Not Eating Enough Nutrients

“Make sure your worst enemy doesn’t live between your own two ears.”

— Laird Hamilton

A lot of runners I coach want to lose weight, and many are on restrictive diets when I meet them. If you do not eat enough nutrients, your body will not have fuel to run and repair itself properly. This is a surefire way to get burned out and injured.

Make sure you eat enough carbohydrates, lean protein, and healthy fats to give your body the energy it needs to perform well and repair itself. Opt for less processed foods and eat real, whole foods as much as you can so your body gets enough nutrients.

If you need healthy eating help, check out our nutrition section for healthy recipes for runners, nutrition tips and more.

Running Mistake #8: Not Hydrating Enough

It’s not hard to get busy or distracted and forget to drink enough water every day. But you will almost always realize this too late - in the middle of a run, when your mouth feels like cotton and you feel sore and worn down. Dehydration will hurt your running performance, make you more likely to feel fatigue on the run, and also slows down your muscle recovery time.

You should be drinking about half your body weight in ounces daily as a minimum. So a 150-pound person would drink a minimum of 75 ounces a day, according to NYC sports nutritionist Serena Marie, RD. While this may seem like a lot, if you carry a water bottle with a sports drink or water with electrolytes for your runs, you'll see a performance boost.

Also, an easy way to stay hydrated is to keep a water bottle with you throughout your daily life and fill up regularly. Your body will thank you. Especially on your next run.

Related Post: Complete Guide to Running Hydration

Running Mistake #9: Not Cross Training

One of the most commojn running mistakes is not cross training, which basically is any activity that is not running. Doing other sports or cross training will help improve your running performance and reduce your chance of injury. Incorporating some simple body weight strength training workouts into your running program can help you immensely by improving your running form and boosting your fitness level.

Weightlifting, cycling, swimming, hiking, and yoga are also great ways to stay active and give your body a rest from the repetitive motion of running everyday. Walking is an excellent cardio workout that also promotes muscle recovery after intense running workouts like tempo runs or long runs. Cross train at least twice a week for optimal running and fitness benefits.

Related Post: Guide to Cross Training for Runners

Running Mistake #10: Doubting Yourself

Self-doubt is one of the most pervasive running mistakes I see as a coach. So many beginning runners don’t feel like they are “real runners” or think they are “too slow,” “too old,” “too fat,” etc. Even more advanced runners often have doubts about their abilities.

Work on building your confidence by focusing on all you’ve achieved with your running. Just getting out the door for a run is a big accomplishment, no matter what pace you are running.

Finishing a run on a tough day says so much about your determination and self-discipline. Running is not an easy sport, and one with few accolades for most of us amateur runners. But we need to stop and congratulate ourselves for each workout, each run, and each accomplishment. Focus on your successes, learn from mistakes, and move on.

Tips for Beginning Runners

Do dynamic stretches before your runs, especially before speed workouts or races. High knees, butt kicks, and leg swings are a great way to warm-up beofre running.
Track your runs with a training log or running app. Tracking your runs will help you see your progress and keep you motivated.
Take rest days. Schedule regular rest days for yourself (I recommend at least one day a week of complete rest.). If you have lingering soreness or low energy, give your body an extra day of rest. One rest day is much better than weeks of being injured from not resting.
If you have ongoing or sharp pain, see a physical therapist. Running through an injury is a recipe for disaster and could lead to a much worse injury. If you suspect you may be injured, see a PT for help.

What running mistakes have you learned to avoid? Tag @Runstreet on Instagram to share your training and tips. Need a training program to help you crush your running goals? Check out our Summer Workout Plan for a jump-start on your fitness with strength and cardio workouts. Head to the Runstreet Training Center for more training plans and I'll be happy to help you. Happy running to you!😊

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach based in Brooklyn, NY. Marnie likes helping people get and stay active to enjoy a better quality of life. When she’s not doing fitness things, Marnie enjoys exploring with her dog, a mischievous rescue Akita.

10 Common Running Mistakes (and How to Fix Them) from a Coach