Running is an extremely popular form of exercise that has been on the rise particularly after the recent covid shutdowns. It can offer numerous health benefits and not to mention provide the elusive “runners high”. However, there are a few common mistakes that can hinder a runner’s progress or even cause injury. In this blog post, I will dive into some of these mistakes and how to avoid them.

One of the most common mistakes that runners make is skipping the warm-up. It is essential to spend at least 5-10 minutes warming up before your run. Warm-up exercises help prepare your muscles for the difficult task of running. But more importantly it helps increase blood flow from the heart to the muscles, which has been linked to an increase in VO2 max, better oxygenation and decrease in injury. Spending 10 minutes doing a combination of jump rope, mountain climbers and a few calf and hamstring stretches are great to ensure an effective running session.

Overtraining is another common mistake that runners make. It is important to gradually increase your mileage and intensity when you’re starting a running program. Overtraining can lead to fatigue, injury, and burnout. Be sure to give your body enough time to recover between workouts and don’t increase your mileage or intensity too quickly.

One conversation that often arises during a consultation with patients is about running shoes. Wearing the wrong shoes can often lead to significant discomfort and possible injury. It is crucial to choose shoes that fit properly and provide adequate support for your foot type and running style. It’s also important to replace your shoes regularly, as worn-out shoes can cause changes to your running mechanics that overtime may turn into an unwanted injury.

Neglecting strength training is another common mistake that runners make. Running can be tough on your muscles and joints, so it’s essential to incorporate strength training into your routine. Strength training can help improve your running form, prevent injury, and increase your overall strength, endurance and resilience.

Too often I see runners focusing too much on speed. This is a very common mistake among beginner runners. Somehow, somewhere, they’ve got it into their heads that the name of the game is speed. I promise you that if you try and run at 100% the entire time you will likely burnout or pass out. While it’s natural to want to improve your running speed, focusing too much on speed can lead to burnout and injury. Instead, focus on building your endurance and gradually increasing your speed over time. 80% of your runs should be at a low sustainable pace to build your aerobic capacity.

Ignoring pain is a common mistake that runners make, as well. If you’re experiencing pain or discomfort while running, it’s important to address it right away. Ignoring pain can lead to more serious injuries and longer recovery times. Be sure to rest and seek medical attention if needed.

Running is an excellent form of exercise, but it’s important to avoid common mistakes that can lead to injury or hinder your progress. Be sure to warm up properly, wear the right shoes, maintain good running form, incorporate strength training, and listen to your body if you’re experiencing pain or discomfort. With proper training and care, you can enjoy the many benefits of running for years to come. Hopefully you find those elusive runners high.

Caitlin Tai