There are many ways to improve your running, and sometimes those fixes can be simple changes to common running mistakes. There are a few things that many runners tend to do that can be tweaked for stronger running. Have you made any of these common running mistakes?
10 Common Running Mistakes
1. Running your easy runs too fast
This one has been said over and over, but many runners still do it. When easy runs are done too fast you end up running in the “gray zone” or zone 3 where you are working too hard but not getting the specific benefits of a planned workout. Running easy runs too fast can lead to injury, burnout, or overtraining. You may struggle to hit your paces on harder workouts if you don’t run easy on your easy days.
How to fix it:
Slow down! I know that may seem obvious, but most of us can afford to go slower than we are. For years I thought I understood my easy effort, but it took until my first pregnancy when I finally learned to tune into my body and understand what that easy effort really feels like. Monitoring heart rate with a chest strap can help too. There are many other strategies to making sure your effort is easy, like holding a conversational pace, but the heart rate chest strap can help you get some concrete data as you adjust to learning what that easy pace should really feel like.
2. Not eating enough
Another way to hinder your running performance or set yourself up for injuries is by not eating enough. When you are running a lot, you need enough fuel for your runs. While many runners start running to lose weight, it’s important to still focus on good nutrition. Training for a long distance race is not the time to diet.
How to fix it:
Make sure you are fueling before and during long runs, and eating enough throughout the day. If you are struggling with nutrition consider working with a registered dietitian who can help you to figure out how to fuel your runs and eat in a way that works best for you.
3. Training year round without backing off
When we train non-stop without any breaks we can set ourselves up for injuries or overtraining. Many runners love to race, and may find themselves signing up for races every weekend. A common running mistake is always racing or training hard without backing off at all. This may lead you to hit a running plateau.
How to fix it:
Try following a periodized training approach, where you select 1-3 goal races for the year and then build your running plan around that. After each goal race, take 1-3 weeks to recover and then base-build before starting to train hard again. If you are racing often, select which races you will race hard and which ones you will run for fun or as training runs based on your training plan. If you usually train for marathons, switch things up by training for a 5k.
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4. Focusing on the numbers too much
Many runners love numbers and data, especially with all the technology available these days. It can be easy to get stuck focusing too much on those numbers. Things like pace, distance, heart rate, etc. are helpful to a point. If you find yourself being a slave to the numbers and letting it take away the joy of running, then maybe you are focusing on that data a bit too much.
How to fix it:
Every once in awhile go for a run without your watch. If the thought of that stresses you out, try running with your watch under your sleeve or in your pocket so you won’t look at it throughout your run. Remember that data is helpful, but you should also be aware of how you are feeling.
5. Getting stuck in the comparison trap
As runners we usually want to succeed and be good at what we do, or at least make progress. Seeing other people’s running journey can be inspiring, but what happens when you find yourself constantly comparing your running to that of others? Especially in the days of social media it can be easy to fall into the comparison trap. This may make you question your own training or progress or feel like you are not doing enough.
How to fix it:
If there are certain runners on social media who you know trigger you, it’s ok to unfollow them. If you choose to continue seeing posts that may make you question your training try to remember that everyone is on their own running journey. You can also consider working with a running coach if that may make you feel more confident about your training.
6. Lifting light weights for low reps
Many runners shy away from strength training because they may worry that they will bulk up or be too sore for runs. For those that do lift weights, a common running mistake for runners (especially women) is to lift light weights for a high number of reps. While this is better than nothing, studies show that lifting heavier weights for lower reps may be more beneficial.
How to fix it:
Strength training has many benefits for running and most runners will not bulk up by following a standard strength plan. There are also ways to structure your training so that you won’t be sore for your runs. Gradually start increasing your weights while making sure you keep good form. In order to lift heavy weights you will need to do less reps and take more rest in between sets.
7. Thinking all the fancy tools are the key to recovering well
Foam rollers, massage guns, compression boots, and other fancy recovery tools have become staples for many runners. While these are great and may have a place in recovery, they are not the magic pill that they are often made out to be. If you’re not focusing on the basics, these recovery tools will only get you so far.
How to fix it:
Focus fist on sleep, nutrition, and following a structured training plan. Without these basics in place you will be setting yourself back from reaching your potential in training. The other tools can be helpful in addition to focusing on the basics.
8. Having unrealistic expectations
While it’s great to dream big, runners also need to be realistic. If a runner comes to me wanting to take an hour off their marathon time in 3 months, we are going to need to look closely at their training and figure out a reasonable plan and timeline for reaching that kind of goal. There may be some cases where runners can make huge gains in progress, especially when they are first starting out. But over time your progress will often happen in shorter increments.
How to fix it:
Patience is key! You need to train based on where your fitness it, not where you want it to be. Again, this goes back to following a well-structured plan. One strategy to figure out where your current fitness is is to run a time-trial or shorter race. Then you can get a better predictor of your goal race time, and how much progress you can make over one training cycle.
9. Spending too much time stretching
I often hear runners say “I need to stretch more!” or express feelings of guilt over not stretching. But is stretching as important as we make it out to be? If you have made stretching a part of your routine and it is helpful, great! But if not and you still feel good, that’s ok too. Don’t feel guilty about not stretching or spend so much time stretching that it’s taking away from time you could be strength training or recovering.
How to fix it:
Focus on mobility! Many runners will get more out of mobility work than they will from holding a static stretch for an extended period of time. Choose a few mobility exercises to do each day, before or after your run.
10. Losing the enjoyment
Most importantly, don’t lose the enjoyment in your running. Running is supposed to be fun! Unless you are a pro we are not getting paid to do this, so you might as well enjoy it.
How to fix it:
If you find yourself losing the enjoyment in running it may be time. to reevaluate your training and goals. Consider taking time off from racing to run just for fun. Find a group to run with. Maybe even take a few weeks off from running! (You know…absence makes the heart grow fonder…) Remember why you fell in love with running to begin with and try to switch your mindset from “having to run” to “getting to run”.
What are some common running mistakes you have made?
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Awesome. Love that you offered advice on how to fix things.
I’m sure I’m done them all. Still a work in progress.
I have definitely made and learned from all of these mistakes in the past. Great reminders!
I really like your point 7 about the recovery tools. Every year, new little gadgets come out – but they make us miss the basics: sleep, rest days and healthy eating habits. There’s no shortcut!
So I use NONE of the fancy tools! That’s the one thing I do “correctly” lol!
These are awesome tips!
Love this! The comparison trap can be easy to fall into. All my good race times were years ago, long before social media. Sometimes I I feel like I’m not enough. But then I remind myself that I’m 65 and still (when I train 😂) competitive with other 65 year Olds and it’s all good again.