Running mistakes


Proper diet diet and starting out slowly are the best way to avoid the most classic running mistakes.

Most people new to running make some of the classic running mistakes that often leads to injury or becoming easily discouraged and eventually giving up the sport.

People new to running often make the same classic running mistakes.

They run too far, run too fast, have improper diets, don’t dress properly, have ill-fitting shoes, listen to music while running, and seldom take proper safety precautions.

It’s great when the last signs of Winter finally disappear and the pathways are clear of ice and snow and Spring is the time when most novice runners will lace up their new running shoes and head out to the neighborhood running trails.

At first it might feel really good. It’s invigorating and there’s a bounce in the stride and life is perfect as the fresh air fills your lungs and the specter of cobwebs left behind by months of cabin fever are left behind.

At least it feels great until the next morning when you can hardly get out of bed because the classic running mistake of over-doing it has reared it’s ugly head.

As good as it feels at the time, caution should always be taken to “ease” into a new running season or run training program.

Running mistakes

Take up running. You just might like it.

Restraint in the first week or so will give your body time to adjust to the new demands you are placing on it. Avoid the running mistakes of putting too much stress on your body without building up your running fitness level.


Sprinkle some power-walking in with your first few days of running and keep the length of the run fairly short.

Even just running out one kilometer from home and turning and coming back is a good start for the first few days. Let your body adapt for a few weeks and then slowly increase the distance. Avoid falling into any of the running mistakes that often tend to discourage people from the sport.


How fast those initial runs are is also an important consideration. Trying to run fast should not even be in the game plan. Your muscles, tendons, and ligaments need time to adjust to the stress and stretching that is taking place.

Your first runs should actually begin with walking, to power-walking, to barely running. Barely running means not raising your knees high and extending your legs out far in front of you.

Some of the most accomplished endurance runners in the world will do training runs where their shoes just skim across the ground in an easy, energy-saving motion that enables them to run enormous distances in training without injury.

Common running mistakes include people forgeting that running is a high impact sport. Every stride puts demands on many parts of the body including muscles, tendons, ligaments, and the entire skeletal frame.


Proper diet is another common running mistake and proper nutrition is often ignored my many people. They wrongly believe they can eat what they want without any detrimental effect because they are “in training.”

Running mistakes pasta is a good choice

Pasta is power food

Regardless if they are training or not runners do themselves a great dis-service by ignoring proper diet. A proper balance of complex carbohydrates, proteins, and quality fats will enhance the running experience through improved training benefits, speedier recovery and prevention of injuries.


Many people new to running will go for the flash and bling when it comes to running. They buy the sleekest running outfits and bright, colorful eye-catching shoes. The clothes might not fit well and might rub and chaff in all the wrong places but they look great.

unfortunately nothing can end visions of a new running career faster than a couple of dime-sized blood blisters that appear after just one day of running because the new shoes are a poor fit.

Attention should always be payed to functionality and comfort when it comes to running gear. Buying shoes that do not fit properly are an all to common running mistakes and can end up being a painful and discouraging experience.


It’s so scary to see people running with I-Pods on. The amazing technology that enables all outside sound to be blocked out is actually putting people at mortal risk.

If ever there were any doubts about the dangers of running while listening to music, two incidents that actually happened within the past year or so put them to rest. A teen was walking along the sidewalk in his own neighborhood minding his own business and listening to his I-Pod.

A helicopter that was flying nearby had engine trouble and crash-landed. Witness say the teen never even looked up as the helicopter crashed on top of him and killed him. Just recently a woman was running along railway ties in a resort area while wearing an I-Pod.

The engineer of the train that approached her from behind must have been horrified when he leaned on the train whistle. She never even turned around and was killed as she ran. Listening to music is great, but always try and leave the volume low enough so you can be warned of impending danger.

Running is a great sport and physical conditioner. The experience is enhanced when proper consideration is given to diet, proper clothing and footwear, and safety precautions.

Keep in mind a these few common running mistakes and avoid them whenever possible and you could end up enjoying the sport of running far into the future.

For more information on being a more successful runner, triathlete or Ironman be sure to have a look at the books I have written that have helped many triathletes around the world realize their Ironman and triathlon dreams and goals.

You can visit my ironstruck book store and find the perfect book for the new or experienced triathlete doing their very first try a tri triathlon or the Ironman.


This is an excellent Runners World article on dieting.

Leave a Reply

Your email address will not be published. Required fields are marked *