Whether you’ve been running for decades, months, or maybe just getting started, there are a number of things we runners do that can backfire on us. Some of the mistakes are obvious (Don’t skip rest days; they’re important.), but other times, the error can surprise you even when you think you’re doing everything right. I’ve outlined eight of the most common things that can derail your running routine and offer solutions so you can stay injury-free and on track.
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Mistake #1: Always running in the “gray zone.”
Solution: If you’re unfamiliar with the phrase, the “gray zone” refers to a pace that’s not exactly easy but also not a tempo run or speed workout. Oftentimes runners fall into the trap of doing every run at the same challenging pace, never allowing their bodies to recover. A better way to train is through periodization. Plan blocks of training that focus on specific things (base miles, endurance, speed, recovery) and include a mix of easy runs and more challenging workouts to stress the body in different ways. A running coach can be a great resource for determining what to do and when.
Mistake #2: Not staying consistent with training.
Solution: Another common issue is wild swings with mileage. Sure, life happens, and it’s totally fine to take some time off due to illness or life craziness, but in general, it’s a good idea to maintain a fitness base throughout the year. Sticking to a routine limits injury risk as you won’t constantly be going from zero to sixty, and running just feels easier when it’s built into your daily routine. Aim for at least three running or cross-training sessions weekly to maintain fitness.
Mistake #3: Forgetting to fuel.
Solution: Properly fueling your body with calories and electrolytes before, during, and after runs helps with recovery and allows you to reach your full potential. A registered sports dietitian can advise on the best plan for your specific body and goals, but in general, aim to take in carbohydrates for longer runs (at least 30 grams per hour, preferably more) and consume a 4:1 ratio of carbs and proteins (e.g. a cup of chocolate milk) immediately after runs for the best recovery benefits.
Mistake #4: Committing to goals you don’t really care about.
Solution: Repeat after me: You do not have to run a marathon to be considered a “real runner.” If you love the marathon distance or want to challenge yourself, it’s a great goal, but it’s a big commitment, so make sure it’s something you feel passionate about. The same goes for running a BQ (Boston qualifier), big-name relay race, or any race at all, for that matter. Do what makes you pumped, not what peer pressure (or social media) is telling you to do.
Mistake #5: Getting caught in the comparison trap.
Solution: Running is a numbers-based sport, so it can be tempting to compare your PRs, weekly mileage, and more to others. Sometimes, that can be motivating, but other times, it can just make you feel bad about yourself (or worse, cause injury). Remember that social media is a highlight reel and that we all have our own strengths, weaknesses, and life obligations. If you’re in a busy season of work or parenting, try not to compare yourself to runners with more time and flexibility. If you’re feeling triggered, consider muting social media accounts or making your Strava data private.
Mistake #6: Living and dying by your GPS.
Solution: GPS devices changed running as we know it, but they’re not perfect. Signals can get wonky in large cities or tunnels, and the pace they show isn’t adjusted for heat, humidity, or your poor night of sleep. GPS watches are an amazing tool; they help lock in tempo and race pace, keep you honest on easy days, and ensure that your daily five-mile loop is (mostly) accurate. But at the end of the day (and especially on race day), it’s important to rely on effort. Slow your pace when conditions call for it; you know your body better than a watch. And remember that the race clock is the official time, so keep running through the line, even if your watch says you have finished a tenth of a mile ago.
Mistake #7: Trying to train through injuries.
Solution: Little aches are normal, but if something feels like more than two or three on a 1-10 pain scale, it’s time to walk it in and take a rest. More often than not, if you catch an injury early enough and take steps to rest and rehab, you can prevent something more serious (like a stress fracture). If you have a chronic issue like a tight Achilles or hamstring soreness, make an appointment with a sports medicine provider or PT to get to the root of the issue and figure out a fix.
Mistake #8: Refusing to adapt when life changes.
Solution: Consistency is important (see #2!), but rigidity can be just as bad. The best training plans are flexible; if your calendar calls for a track workout, but you’re battling a cold and under a lot of stress, it’s time to pivot. Sometimes, all it takes is a minor change, like swapping an easy run-in for a tempo. Other times, bigger adjustments are needed. If you’re coming back from injury or are under a lot of life stress, consider training for shorter races, adding in more cross-training, or using a 10 or 14-day training block (vs. the standard seven-day week).