Common Running Mistakes and How to Avoid Them

We’ve always thought of running as a basic exercise that practically anyone can do. Whether you’re a kid, a teenager, or a grown-up, running will always be a part of your life one way or another. Compared to hitting the gym, running is, no doubt, a lot more convenient, easier to do, and completely hassle-free. And it won’t cost you a dime.

But before you put on your shoes and head out for a run, you have to learn the basics of this exercise. Running is not just about lifting your feet off the ground. There are proper practices to be observed and things to avoid to make your time on the track safe and worth it.

Running mistakes are bound to happen to everyone at some point during this exercise. This is especially common when you are just starting out. Since these running mistakes can lead to injuries and other problems, it's important to know what they are and how to fix them.

Mistake # 1 : Wearing the wrong shoes

Most of us think that any type of shoes is good enough for running. Oftentimes, people only look at the design before purchasing the item. Of course, we want to look good during our runs and what better way to complement our athleisure outfit than wearing cool-looking and eye-catching kicks. 

What we do not realize is that getting the proper shoes is important in order to prevent any injuries during your runs. Remember that running involves a heavy impact with every step and you need a properly cushioned shoe in order to lessen the impact on your feet and improve your performance over time.

How to fix it: 

Head over to your local outdoor gear shop and choose from the different running shoes they have. Try them on while standing up instead of sitting down and make sure you’re comfortable in them on your regular running stride. Your running shoes should also be half-size larger in order to accommodate the swelling that usually occurs on your feet during running. And when in doubt and unsure of your choices, you can always ask the store staff to recommend which running shoes fit you the best.

Mistake # 2 : Not warming up

Taking on this new workout may seem exciting for most people. That is why some of us would just simply head out and start running without even warming up. So hold on just yet because warming up is super important in order to prevent any risk of injury during your runs.

How to fix it:

Do dynamic stretching and warm-ups instead of static. Static warm-ups are those in which you stand still and hold the same position for a long period, while dynamic stretches are controlled movements that prepare your muscles, ligaments, and other soft tissues for performance and safety. Dynamic warm-ups help you to gradually condition your body for the running exercises you will be doing. These warm-up exercises include high-knees, lateral lunges, and butt kicks. 

Mistake # 3: Overstriding

Overstriding is when a runner’s foot lands on the ground ahead of their hips during initial contact. A proper stride is when your weight-bearing leg is directly under your pelvis upon striking the ground. Beginner runners usually make this type of running mistake because most of them think that overstriding would help cover more ground in less time, but this type of practice is a big no because it increases the risks of an injury.

How to fix it:

Runners that overstride tend to run very upright, and some even lean back slightly. Leaning forward from the hips at 8-10° will reduce the likelihood of overstriding as well as activate the glutes for a more powerful stride. You can also try including uphill intervals during your runs since it is nearly impossible to overstride when running uphill. It will help you make proper contact with the ground and train you to observe proper form during runs.

Mistake # 4 : Not drinking enough

Staying hydrated while on a run is important for health and performance. Water regulates our body temperature, removes waste, helps bring energy to our cells, and cushions our joints. Proper hydration improves our recovery, minimizes cramping, and maximizes performance.

When we run, we generate 20 times more heat than when we are at rest. Our bodies cool down by sweating. However, sweating causes loss of water and electrolytes. That is why it is important to hydrate every once in a while to replenish what you lost.

How to fix:

Drinking before, during, and after your run is just as important as drinking during the rest of the day. Aim for 16 ounces of water about 2 hours before you run and pair it with a snack or meal.  About 15 minutes before a run, drink six to eight ounces of water.

During a run longer than an hour, drink water at regular intervals. This varies according to your sweat rate. Those who sweat more profusely may need 16 ounces every 15 minutes. After a run, aim for at least 16 ounces of water with food. 

Mistake # 5: Doing too much too soon

Whenever we take on a new activity, we can’t help but get excited and motivated to conquer and succeed in it, whatever it takes. Running is exhilarating and empowering, but it can also be exhausting and draining. Overestimating how much your body can handle might lead to injuries that can slow you down in the long run. We are easily tempted to run as far and as fast as we can, but what we do not see is that this is how injuries happen.

How to fix:

Start slow and build up your mileage. You do not have to cover 10 kilometers on your first run in order to burn all those calories. Remember, professional athletes and runners were not instantaneously fast and built with endurance like no other. They started at a slow speed covering short distances. That’s what training is for. Practicing every day and gradually increasing your speed and mileage will eventually lead you to your goals. Just take it one day at a time, mile after mile.

How Garmin can help you during runs

This is where Garmin can help you. For a newbie runner like yourself, you would need a reliable partner to guide you through this new fitness activity. Running takes a lot of commitment, and being prepared is important in order to get the maximum enjoyment out of this workout.

With a Forerunner 55 on your wrist, you’re definitely ready for a run. The FR 55 provides newbie runners like you everything you need to make huge strides in any activity and finish strong. And with its light weight and sleek design, it will complement your look from head to toe.

It also displays your running information such as distance traveled, cadence and pace, and can be customized to show all the data you need to know at a glance. Support for multi-GNSS lets you precisely record your run routes, while the Garmin Connect app and Garmin Sports let you share your runs, along with photos and more, as a way to keep yourself motivated.

In addition, it provides you with practical training suggestions based on your physical condition, recovery time, and recent running performance to set your goals for your next run easier and more conveniently.

So now that you know the basics, you are now all set to start running and make your goals happen with Garmin. Start calling yourself a runner today with the Forerunner 55 and reach your fitness goals strong! Run far and reach far with Garmin!