10 Common Running Mistakes and How to Avoid Them

1. Setting unrealistic goals Setting
   unrealistic goals can lead to burnout, disappointment, overtraining, or even injury. It’s essential to set achievable goals to keep you motivated and making consistent progress.
   Tips for setting goals:
   • SMART goals: Make sure your running goal is Specific, Measurable, Attainable, Relevant, and Time-bound.
   • Celebrate small victories: Recognize your progress, no matter how small.
   • Adjust as needed: Be flexible and adjust your goal based on how you feel and how your body is progressing.
2. Skipping the warm-up
   Skipping the warm-up may seem like a way to save time, but it’s a surefire way to increase your risk of injury. Cold muscles are more prone to strain, and sudden exertion can have negative consequences.
   Warm-up tips:
   • Do dynamic stretching: Include movements like leg swings, lunges, arm rotations, etc.
   • Start slowly: Start your run at a slower pace to gradually increase your heart rate.
   • Make a routine: Dedicate at least 5-10 minutes to warming up before each run.
3. Starting too fast
   One of the most common mistakes beginners make is starting out running at too fast a pace. Emotions or anxiety can lead to an unsustainable pace, resulting in early fatigue or even injury.
   Tips:
   • Control your pace: Start your run or race at a slower pace that feels comfortable.
   • Use an app or smartwatch: Monitor your pace and gradually increase it.
   • Practice “negative splitting”: Run the second half of the race faster than the first to prevent early exhaustion.
4. Skipping the recovery
   Just as important as warming up, cooling down after a run helps your body transition to a state of rest, preventing soreness and aiding muscle recovery.
   Recovery tips:
   • Slow jog or walk: Spend 5-10 minutes gradually reducing your pace.
   • Static stretching: Focus on your thighs, calves, hips and hamstrings.
   • Hydrate: Rehydrate and replenish your energy stores within the first 30 minutes after your run.
5. Neglecting recovery
   Running every day may seem like the ideal solution to improve, but without proper recovery, you can expose yourself to overuse injuries. Muscles need time to recover and get stronger.
   Recovery tips:
   • Rest days: Include at least one or two rest days per week.
   • Active recovery: Participate in low-impact activities, such as yoga or swimming.
   • Stretching: Stretching after running can help with muscle recovery and improve flexibility.
6. Ignoring Strength Training
   Relying solely on running can lead to muscle imbalances and weakness, increasing your risk of injury. Strength training complements running by strengthening muscles and stabilizing joints.
   Strength training tips:
   • Core exercises: Include planks, bridges, and leg raises.
   • Leg strength: Include squats, lunges, and toe raises.
   • Consistency: Aim for at least two strength sessions per week.
7. Not listening to your body’s signals
   Ignoring pain or discomfort is a common mistake that can lead to serious injuries. It’s normal to feel tired or sore after a run, but sharp or persistent pain is a sign that something is wrong.
   Tips:
   • Know the difference: Learn to distinguish between regular muscle soreness and the pain caused by injuries.
   • Rest if necessary: ​​Take a break if you feel pain that doesn’t improve with rest.
   • See a specialist: See a doctor if the pain persists.
8. Running the Same Route at the Same Pace
   Running the same route at the same pace can lead to boredom, fitness stagnation, and even repeated injuries due to repetitive strain.
   Tips for variation:
   • Change routes: Incorporate different terrain and scenery into your routine.
   • Change the pace: Incorporate intervals, fartleks, or tempo runs.
   • Add hills: Include uphill and downhill sections to build strength and endurance.
9. Neglecting Mental Preparation
   Running is not only a physical challenge, but also a mental one. Ignoring mental aspects such as focus, motivation and mental toughness can limit your progress and enjoyment of running.
   Mental Preparation Tips:
   • Set mental goals: Focus on mental strengthening, such as getting through tough runs or staying positive.
   • Mindfulness: Practice mindfulness techniques to stay present and calm during your runs.
   • Visualization: Imagine successful runs or races to increase your confidence and mental preparation.
10. Overtraining
    While dedication is crucial, overtraining without allowing your body to recover can lead to burnout, decreased performance, and injury. It’s essential to find a balance between pushing yourself to your limits and giving your body time to rest.
    Tips for avoiding overtraining:
    • Follow a training plan: Use a structured plan that includes rest days and easy recovery runs.
    • Monitor fatigue: Watch for signs of overtraining, such as persistent fatigue or irritability.
    • Cross-train: Incorporate other forms of exercise to avoid overtraining injuries.

Nutritional supplements for runners

Runners, whether amateur or professional, can benefit from supplements that support performance and recovery:

• Protein : for muscle recovery and growth. Whey or plant-based protein supplements are commonly used.
• BCAA (branched chain amino acids) : helps reduce fatigue and improve muscle recovery.
• Glutamine : supports the immune system and helps restore muscles.
• Magnesium : essential for muscle function and preventing cramps.
• Electrolytes : to prevent dehydration and replace salts lost through sweat.
• Omega-3 : helps reduce inflammation and supports cardiovascular health.

Hydration tips

• Drink water 2 hours before your run and also 15-30 minutes before you start.
• Consume 150-200 ml of water every 20 minutes of running, especially in hot conditions.
• After running, drink water or electrolyte drinks to replenish lost fluids.

Foods to avoid before running

• High-fat foods : Fried foods or fast food can cause digestive discomfort.
• High-fiber foods : Whole-grain bread, high-fiber cereals, and raw vegetables can cause bloating or cramps.
• Dairy : Dairy products, especially whole milk, can cause stomach discomfort or digestive problems in some runners.
• Refined sugar : High-sugar products, such as cookies or energy drinks, can give an energy boost followed by a sudden drop, leading to rapid fatigue.