Identify and fix common errors such as poor posture, wrong shoes, or overtraining.
Even seasoned runners make mistakes — sometimes without realizing it — and those small errors can lead to inefficiency, plateaued performance, or even injury. The good news? Most of these issues are fixable with the right awareness and adjustments.
Let’s break down the most common running mistakes, how to recognize them, and exactly what to do instead.
1. Poor Running Posture
The Problem: Slouching shoulders, excessive forward lean, or overstriding all waste energy and increase injury risk.
How to Fix:
- Run tall: Imagine a string pulling you upward from the crown of your head.
- Relax shoulders: Keep them low and away from ears to avoid neck tension.
- Engage core: Slightly tighten abs to keep pelvis stable.
- Video check: Record yourself from the side to spot posture drift during long runs.
Quick Drill: 50-meter strides focusing on upright posture and relaxed upper body.
2. Wearing the Wrong Shoes
The Problem: Using shoes that don’t match your foot type, running style, or terrain can cause discomfort, blisters, or overuse injuries.
How to Fix:
- Get a gait analysis at a specialty running store.
- Match shoes to activity:
- Road running: Lightweight with cushioning.
- Trail running: Aggressive grip, rock plate protection.
- Racing: Lightweight, responsive foam.
- Replace shoes every 500–800 km (or sooner if you see midsole creases or uneven tread wear).
Pro Tip: Rotate between two pairs to reduce repetitive strain.
3. Overtraining
The Problem: Running hard every day leads to fatigue, stalled progress, and increased injury risk (shin splints, stress fractures).
How to Fix:
- Follow the 80/20 rule: 80% of runs easy, 20% hard.
- Schedule at least 1–2 rest or active recovery days per week.
- Listen to your body: persistent soreness, elevated resting heart rate, and irritability are red flags.
- Use a training log or watch to track weekly mileage — increase by no more than 10%.
4. Skipping Warm-Ups and Cool-Downs
The Problem: Jumping straight into a run without prep increases injury risk, while skipping the cool-down delays recovery.
How to Fix:
- Warm-up: 5–10 minutes dynamic drills (leg swings, high knees, butt kicks).
- Post-run: 5 minutes easy jog/walk + light stretching (hamstrings, calves, hip flexors).
Pro Tip: Treat warm-up and cool-down as non-negotiable parts of your workout, not optional extras.
5. Ignoring Strength Training
The Problem: Only running can lead to muscle imbalances, weak core stability, and poor running economy.
How to Fix:
- Add 2–3 strength sessions per week focusing on:
- Squats, lunges, hip thrusts
- Planks, side planks, bird dogs
- Single-leg stability drills
- Use bodyweight or light resistance — aim for endurance, not bodybuilding bulk.
6. Poor Pacing
The Problem: Starting too fast burns glycogen early, making the last part of your run miserable.
How to Fix:
- Use a GPS watch or running app to monitor pace.
- Practice negative splits (run the second half slightly faster than the first).
- In training, rate effort on a scale of 1–10 — easy runs should feel like 3–4, workouts 7–8.
7. Neglecting Nutrition and Hydration
The Problem: Skipping pre-run fuel or failing to rehydrate affects energy, recovery, and performance.
How to Fix:
- Pre-run: Eat a light carb-rich snack (banana, toast with honey) 30–90 minutes before.
- During long runs (>90 min): 30–60g carbs per hour + electrolytes.
- Post-run: 3:1 carb-to-protein snack within 30 minutes (chocolate milk, yogurt with fruit).
8. Running Through Pain
The Problem: Ignoring pain turns small issues into big injuries.
How to Fix:
- Differentiate normal soreness (goes away in 1–2 days) from injury pain (sharp, persistent, or worsening).
- Rest, ice, and see a sports physio if pain lasts more than 3 days.
- Cross-train with swimming or cycling while recovering.
Key Takeaways
- Small corrections = big improvements in performance and longevity.
- Film yourself, get fitted for shoes, and listen to recovery signals.
- Train smart: balance running with strength work, recovery, and nutrition.
