9 Common Running Mistakes to Avoid

When I decided to run a few month ago, I thought it is the simplest way to do some cardio. But after a few training, I realized that it is more than just putting on my shoes, go outside and run.

I felt that the way I move and breathe was not right at all. And I usually have pain in my joints. To tell the truth, I have committed almost all the running mistakes I listed below.

If you are a beginner, this list will help you to avoid the most common mistakes beginners do to get the best results and to avoid injury.

Let’s see what you should and should not do.

  1. 1. Always Running at the Same Tempo


    There is no question that steady-state running has benefits, but high interval training is even better.

    It is a fact that high interval training is the most efficient way to increase strength, endurance and burn fat since it boosts your metabolism drastically even after you finished the workout.

    Hence, it is recommended to add interval cardio to your routine. For example, do sprints, high hill or even low hill run, and so on. On top of that, your regimen will not be so boring as well, and you can challenge yourself.

    Related: How to run for weight loss.

  2. 2. Running Incorrectly


    Beginners think that running is running, but the proper running technique breathing is crucial. Once to avoid injuries, and secondly because you will be able to perform much better.

  3. 3. Neglecting Other Types of Exercising


    Like all sorts of training, running has its limitations as well, so it is recommended to do other kinds of workouts such as rowing, swimming and strength training with weights. These extra activities will add an extra boost to your running, and with the help of them, you can strengthen your entire body. Finally, it makes your regimen more versatile.

  4. 4. Not Having Carbohydrates


    Running is a cardiovascular activity, so your body needs the energy to perform at the best level. Having good carbs before and after your running session will help you to run longer and faster, and recover from the training.

  5. 5. Having Unrealistic Expectations


    I know many people who started running, but after a few months, they gave up. And the main reason was they wanted too much too soon. They “jump” into running, torturing themselves to death. Of course, they gave up sooner or later.

    You have to understand that even if running is the most beneficial activity you can take up, it takes time to see and feel results. You will not get healthier, get fit, be a better runner or lose weight overnight.

    Develop little by little!

  6. 6. Wearing Bad Shoes


    Never wear worn-out shoes and ones that are not made for running. Special running shoes are made to protect your joints, muscles, and bones in various ways. Do not be surprised if you have pain here and there after running even a few miles in inadequate shoes.

  7. 7. Static Stretching Before the Workout


    Another important thing you need to keep in mind before running is not to do any static stretching unless you have warmed up before. If your muscles are cold, and you stretch them, you may get an injury.

    Besides, studies have proved that stretching before working out reduce muscle strength. As a result, you will not be able to run so efficiently.

    On the other hand, warming up is vital. Spend a few minutes with doing a few cardio exercises such as burpees, jumping jacks, etc.

  8. 8. Not Having Enough Rest


    A huge running mistake that beginners usually commit is that they do not pay attention to resting enough.

    If you run each and every day, your body will not be able to restore its glycogen stores, and that leads to a lack of energy. And of course, your muscles will not be able to recover, and that leads to worse performance, and it may result in injuries.

    Another interesting thing is that lack of rest may lead to weight gain. Why? Because your body is under tremendous stress, so it wants to protect itself. How? By increasing the quantity of cortisol which is a stress hormone. And a higher level of cortisol leads to weight gain indirectly.

  9. 9. Not Drinking Enough


    Running is a tough activity that is why you sweat so much. To avoid dehydration, you should pay attention to drinking enough. I prefer mineral water, but other isotonic drinks will do as well.


As you see, there are many mistakes you can do if you run. By eliminating the mentioned problems, you can be a much better runner and get the most of your workouts. I hope these suggestions will help you to reach your goals and if you have any questions feel free to ask below.

Sharing is caring!

James (36) has been working out since he was 15 years old. He has a home gym where he pumps iron, does bodyweight workouts and boxing. He likes sharing his experiences with others who want to build a better physique.

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