They told you running was a simple sport, didn’t they? That as long as you had a decent pair of shoes you could just head out and run? Then you thought you’d try racing. You started thinking about getting faster, maybe you had your first injury. Then maybe the marathon beckoned, or an ultra. You didn’t think about running mistakes. Whew! Is this running thing becoming more complicated than you thought?
It’s not, really. It is a simple sport. But, like anything, once we decide to get better at something it can get a little more, um, complex. And that can lead to some running mistakes, which can lead to burnout, poor performance, and maybe even injury.
Are You Making These 10 Running Mistakes?
Here is a quick check-up that you can use to make sure that you’re not making too many running mistakes (nobody’s perfect, right?).
They told you running was a simple sport. That all you needed was a pair of shoes? I'll bet they didn't mention the #running mistakes you should avoid, did they? #runningtipsClick To TweetRunning Hard All the Time
The fact is, most runs should be easy. If you’re making the mistake of running hard all the time, you’re setting yourself up for an injury. Depending upon your goals and experience, follow a training plan that will have one to three harder runs a week, with easy runs or rest days in between.
Not Taking Time to Recover
It can be easy to fall into the mindset that if some training is good, more training is better, and constant training is best. Not true. Recovery is when we actually get stronger as our muscles repair themselves stronger than before. Don’t make this running mistake because without recovery you risk poor performance, overtraining syndrome, and potential injury. Taking the time to recover means mid-training rest as well as post-race recovery.
Ignoring Small Injuries or Pains
Okay, runners, I know you’ve done this. I’ve made this running mistake myself. You have a little, um, thing going on. It doesn’t really hurt (so we tell ourselves) so we keep running. And then, oops! We’re injured. Pay attention to small injuries and pains before they become big problems. You may be able to nip it in the bud if you deal with it right away. That being said,
Don’t Assume Rest is All You Need
Yes, taking a day off is a good thing if something hurts but don’t make the running mistake of thinking that is the only thing you need to do. Injuries happen for a reason, and if you just rest you will likely have the same problem happen again. It could be caused by muscle imbalance, limited mobility, or other issue. Analyze and treat the problem to stay healthy on the run.
Not Warming Up
Tell me the truth. Do you walk out the door and just take off? After all, you have a limited amount of time and you want to run, right? Here’s a running tip: You will run better, feel better, and stay healthier if you take some time to activate your glutes and warm up before every run.
Not Working on Your Mobility
The other side of not warming up is not taking the time to cool off, stretch, and do some specific mobility work after your run. Making this running mistake can lead to poor form and decreased performance. Take at least a few minutes to stretch, use a foam roller or massage gun after your workout. Here are a few tips to upgrade your stretching routine and to improve your hip and ankle mobility. Here’s another self-care routine you can use on a rest day or when you have some extra time.
Would you like to join me for my 40th marathon at the Sprout Mesa Marathon on February 13, 2021? Not only will the weather be great, but this point-to-point net downhill course is also perfect for setting a PR or achieving a Boston Qualifying time! Get more info and enter! use the code DEBBIE10 to save $10!
Beating Yourself Up Over a Bad Run or Workout
Face it. Not all runs are great. Whether it’s just a tough run, you don’t hit your paces on a speed workout, or if you have to cut a long run short, it happens. The running mistake is when you let it bring you down. It could be the weather, you could be tired, any number of things could be happening that cause a bad run to happen. Let yourself move on.
One caveat though. If you find this happening over and over, something else could be going on. Maybe you haven’t built enough of a base, maybe you have another health issue, but take the time to analyze your training program to understand why this is happening.
Not Strengthening Your Body
Okay, you know about this running mistake, right? After all, I’ve been telling you and sharing workouts for years! In a nutshell, runners will perform better and avoid injury if they strength train. And please don’t give me the “I don’t have time” excuse. A thirty-minute twice-a-week program will do wonders! Focus on functional exercises like squats, lunges, push-ups, and rows that will work your entire body, including your core. Don’t be afraid to pick up heavier weights. And add some exercises that challenge your balance. After all, running is basically just hopping from one foot to the other. Here are a couple of my favorites:
Runners’ Workout: Strengthen Your Hips, Glutes, and Core to Run Better
Essential Core, Hip and Glute Routine for Runners
At-Home No Equipment Runners Workout
Not Getting Enough Sleep
Getting enough sleep is one of the most important things you can do for your health, let alone for your running. Most adults need seven to nine hours of uninterrupted sleep for optimal health. Where do you fall on that scale?
Going it Alone
Whether it’s for motivation, inspiration, or running help, finding running friends and coaches will help you get out the door, improve your running, and make it more enjoyable. You can join a running club (check the RRCA for clubs and for certified coaches) or sign up for a race, which is a great way to meet local runners. Since most races aren’t happening right now, try joining a Facebook running group or follow running hashtags on Instagram. Virtual friends are still running friends!
Of course, there are other things to consider to be successful in this “simple” sport, like shoes, types of training, scheduling, pre-hab, nutrition, and hydration, but work towards avoiding these running mistakes and you’ll be on your way to achieving your running goals.
Okay, ‘fess up. What running mistake do you need to kick to the curb? Which one have you overcome? For me, I still need to work on getting enough sleep. And I have mastered the warmup! Finally!
And Now It’s Time for the Runners’ Roundup!
Weekly Linkups
My weekly linkups! Please stop by and check out all of the great recipes, workouts, and information that all these awesome bloggers share every week!
Meatless Monday with Sarah and Deborah
Inspire Me Monday with Janet
Tuesday Topics with Kim and Zenaida
The Runners’ Roundup with Deborah, Lisa, Jenn, Laura, and Me!
The Weekly Run Down with Deborah and Kim
Ignoring small injuries and pains!
I ignored my Achilles tendon because “it felt good” after half a mile. I kept on doing that until it was in a very bad shape and I could hardly walk after getting out of bed. I paid for this mistake with missing out on 11 months of running.
That’s a big price to pay but it’s so common for runners to ignore those little aches and pains. We tell ourselves it doesn’t really hurt, it’s not a big deal, then all of a sudden it is a big deal.
My real biggie was trying too hard, too much of the time. I have a naturally competitive streak and so I had the attitude of everytime I went out the door I HAD to go further or faster than the last time. This meant I spent about every couple of months with some sort of tweak.
I think I have learned my lesson now and understand that my ‘easy runs’ should be exactly that, easy. Add consistent stretching after runs and a bit of strength work and I’ve been on my longest uninjured stretch ever. 🙂
Hooray for learning from your mistakes! 🙂 I think a lot of younger runners do this because they can get away with it for a long time. When we get older (like me) we discover that easy runs are the way to go!
I think I’ve made all these mistakes at one point or another! I’ve been trying to be better about warming up before I run. When I run with the stroller there is so much to do to get out the door, I might get in a couple lunges but thats about it!
I’m finally getting better about warming up because I feel so much better when I do!
I have made all of these mistakes at one time or another! Trying very hard right now to work on warming up and mobility
I’m pretty sure most runners have made most of these. Hopefully we learn as we go!
As we both know, I tend to run my easy runs too fast. It’s a continual work in progress and trail running has helped me slow my roll–I can’t really run fast there. I’m still using run/walk intervals on pavement tho. I did switch my Garmin face to show HR instead of pace and that has helped me as well. I’m such a head case!
You also tend to judge yourself pretty harshly. The trail runs should help that too!
yes to ALL. lol
Only kidding. I do run easy and run with friends. I also seek professional help at the sign of an injury now.
That’s great! You’re a smart runner. 🙂
Well, right now I am certainly going it alone.
Ignoring a small pain — yes. I’ve been pretty lucky so far, knock on wood, to know when it’s time to seek help (except that first time).
I’m actually pretty good about warming up! More likely to skip that post rest stretch — oddly enough!
It’s easy to get caught up post-run. I do the same thing. Suddenly life calls!
I’m bad about my mobility work and about being too hard on myself! It’s a work in progress on both.
When you’re competitive it can be really easy to fall into the habit of being hard on yourself. Even now, when I’m old and slow I can be self-critical from time to time.
I need to do better about strengthening myself. And about beating myself up over bad runs. I’ve been super hard on myself lately.
Yes, you of all people should not be hard on yourself right now! You’ve made such a comeback and you’re getting stronger all the time!
Admittedly, I have committed all these mistakes at one time or another (some have repeatedly happened LOL). The most recent would be my stress fracture…things felt weird (but not painful) on my Wednesday 5-mile run. Then, they continued to feel weird (though still not painful) on my Saturday 8-miler. Then, I spent that afternoon, and the next day, hauling awkward branches and sticks over the derecho debris in my yard. I took a pass on running after that, and went to the Urgent Care Clinic the next Wednesday…and the rest is history. It really felt like a weird “niggle,” but when it didn’t self-correct, I knew I needed some answers. I’m just thankful it wasn’t any worse.
I think we subconsciously (almost) convince ourselves that everything is okay. That’s not a pain, just a “feeling.” (that’s me)
I’m definitely guilty of not warming up and not paying nearly enough attention to my mobility – hence my current hip issue!
We learn the hard way, don’t we? I’m getting better at warming up because I’m finally realizing that the whole run feels better if I do it.
This is all crucial advice! Ignoring those small injuries is a huge mistake, and the cooldown is an area that I’m trying to actively improve upon – so I’ll be checking out all of your stretching recommendations!
Ooh, you’ll love those stretches. they work and they feel good too!