Avoid These 10 Running Mistakes for a Stronger, Healthier Running Routine

Even the most dedicated runners can unknowingly sabotage their workouts. Small habits and choices—like how you pace yourself, recover, or set goals—can have a big impact on your performance and progress. The good news? With a few adjustments, you can avoid common pitfalls and run smarter, not harder. Here are 10 common mistakes runners make during their workouts—and how to avoid them for a stronger, healthier running routine.

1. Opening up your stride. Chances are you overextend your stride at the end of races and on downhills. Not only does this fatigue your leg muscles quickly, it can lead to injury as well. Instead, pick up speed by shortening your stride, staying light on your feet and increasing your leg turnover.
2. Not resting enough. The day after a hard workout, you may be tempted to train even harder. Beware! Just when you’re motivated to push to new limits, you’re also most prone to getting injured. Take a day off from running, or at least go very easy the day after a long or hard run (especially a race).
3. Resting too much. Some runners prolong their recovery by taking two to four weeks off after completing a marathon. After this much inactivity, most runners find it hard to get back in the groove. Unless you’re injured, you’ll recover faster and maintain a better attitude by taking liberal walking breaks during a 30- to 45-minute run every other day–even during the week after the marathon. Do this for up to a month after your marathon.
4. Overdressing. You should feel slightly chilled when you start running on a cool day. If you bundle up until you’re toasty warm, you’ll be too hot by the end of the first mile.
5. Not having a goal. Even a small goal will get you out running on days when you’re just not in the mood. Pick a local race. Or schedule a short trip to a great running area with some friends and celebrate your workout with a pizza afterward.
6. Aiming too high. Choose a goal that’s within your reach. Instead of trying to run a minute faster than you did last year, shoot for 10 seconds faster than you ran a month ago.
7. Going solo. Your long runs and races will become more enjoyable if you have a group of runners to share them with. Think of your long runs as extended social time with your running group. Include jokes, juicy stories and controversial issues. Go out for post run pancakes. Carpool to races.
8. Eating too much or not enough. If you don’t eat at least a little food before and during long runs, your blood sugar will crash, and so will you. On the other hand, most runners know that consuming too much food too soon before a run can trigger side stitches, nausea and even runner’s trots. You may have to experiment a bit, but eating about 250 calories an hour or two before the run usually will keep your energy up for 60 to 90 minutes.
9. Starting too fast. People often mess up their races and workouts by starting out too fast. Even running 10 seconds per mile too fast at the beginning can force you to slow down by 20 to 30 seconds per mile at the end. It’s better to do the opposite: Start 10 to 20 seconds per mile slower than the goal pace, and then pick up the pace by running 20 to 30 seconds per mile faster during the last miles of the race.
10. Telling yourself you can’t. When you’re tired or stressed, it’s easy to invoke that four-letter word “can’t.” Once you say you can’t, running will feel harder than ever. Instead, whisper, “I can,” and remind yourself that running is the best way to feel revived and reduce stress. Believe in yourself. Yes, you can.

Running is as much about learning as it is about endurance. By being mindful of these 10 common mistakes, you can fine-tune your approach, prevent injuries, and maximize your performance. Remember, every run is an opportunity to grow stronger and more confident. Adjusting your habits might seem small, but the results can make a world of difference. Keep learning, keep running, and most importantly, enjoy the journey!