10 common running mistakes and how to avoid them

An overly ambitious goal can lead to burnout, disappointment, overwork, or even injury. Setting achievable goals is essential to keeping you motivated and making steady 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.
• Modify as needed: Be flexible and change your goal based on how you feel and your body’s progress.

• Skip the warm-up
  Skipping your warm-up may seem like a time-saver, but it’s a sure-fire way to increase your risk of injury. Cold muscles are more prone to strain, and sudden exertion can have negative consequences.
  Warming Tips:
  • Do dynamic stretching: includes movements such as leg swings, lunges, arm swings, etc.
  • Start slow: Start running at a slower pace to gradually increase your heart rate.
  • Create a routine: Spend at least 5-10 minutes warming up before each run.
• Start too fast
  One of the most common mistakes beginners make is starting to run at too fast a pace. Emotions or anxiety can lead to an unsustainable pace, resulting in early fatigue or even injury.
  Suggestions:
  • Check your pace: Start your run or race at a slower pace that feels comfortable.
  • Use an app or smartwatch: monitor your pace and increase it gradually.
  • Practice the “negative split”: Run the second half of the race faster than the first to avoid early burnout.
• Skip the rebound
  As important as warming up, recovery after a run helps the body transition into a resting state, preventing dizziness and promoting muscle recovery.
  Tips for returning:
  • Jog or walk slowly: Spend 5-10 minutes gradually reducing your pace.
  • Static stretch: Focus on the muscles of the thighs, calves, hips and hamstrings.
  • Hydrate: Rehydrate and replenish your energy stores in the first 30 minutes after your run.
• Neglecting recovery
  Running every day may seem like the ideal solution to improve, but without adequate recovery you can expose yourself to overuse injuries. Muscles need time to recover and become 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 muscle recovery and improve flexibility.
• Ignore strength training
  Relying solely on running can lead to muscle imbalances and weaknesses, increasing the risk of injury. Strength training complements running, strengthening muscles and joint stability.
  Strength Training Tips:
  • Core exercises: Includes planks, bridges and leg raises.
  • Leg strength: Includes squats, lunges and toe raises.
  • Consistency: Try to do at least two strength sessions a week.
• Don’t listen to the body’s signals
  Ignoring pain or discomfort is a common mistake that can lead to serious injury. It’s normal to feel tired or sore after a run, but sharp or persistent pain is a sign that something is wrong.
  Suggestions:
  • Know the difference: Learn to distinguish between normal muscle soreness and injury-related pain.
  • Rest if necessary: ​​Take a break if you experience pain that does not improve with rest.
  • Consult a specialist: See a doctor if pain persists.
• Run on the same route and at the same pace
  Running the same route at the same pace can lead to boredom, stagnant fitness, and even repetitive strain injuries.
  Tips for variation:
  • Change routes: Include different terrains and landscapes in your routine.
  • Change the pace: integrate intervals, fartleks or tempo runs.
  • Add hills: Includes uphill and downhill sections to build strength and endurance.
• Neglecting mental preparation
  Running is not only a physical challenge, but also a mental one. Ignoring mental aspects such as concentration, motivation and mental endurance can limit your progress and enjoyment of running.
  Mental preparation tips:
  • Set mental goals: Focus on mental reinforcement, like getting through tough runs or staying positive.
  • Mindfulness: Practice mindfulness techniques to stay present and calm during your runs.
  • Visualization: Visualize successful runs or races to increase your confidence and mental preparation.
• excessive use
  While dedication is key, pushing yourself too hard without allowing your body to recover can lead to burnout, performance declines, and injuries. Finding a balance between pushing your limits and giving your body time to rest is key.
  Tips to avoid overloading:
  • Follow a training plan: Use a structured plan that includes rest days and easy recovery runs.
  • Monitor for fatigue: Watch for signs of overwork, such as persistent tiredness or irritability.
  • Cross-training: Includes other forms of exercise to avoid overuse injuries.