I hate to break it to you but running’s not just about lacing up your shoes and hitting the pavement.
Sure, that’s part of it, but what they don’t tell you is that running’s full of ups, downs, and a ton of lessons you won’t find in the manual. I’ve been there—charging out the door like I’m invincible, only to realize I’ve been sabotaging myself the whole time with some bad habits.
Here’s the deal: bad habits creep up on you like a ninja in the night. And I’m guilty of them all. Overtraining, bad form, poor fueling—you name it,
I’ve probably done it.
But I’m here today to share the real talk. I’ve learned the hard way, and now, after countless runs and miles, I’m sharing the magic formula to help you kick those bad habits to the curb. Ready to get stronger, faster, and smarter? Let’s dive in.
Bad Habit #1: Overdoing It (The “More is Better” Myth)
Alright, confession time: I’ve been way too enthusiastic about running. I’d charge through my workouts like I was running a marathon every day. More miles, more runs, more everything, right? Wrong. I thought overdoing it was the key to improvement, but I ended up in a world of chronic soreness, injuries, and a body that felt like it was about to give out on me.
I learned the hard way that overtraining is like baking a cake with too much sugar—disaster. Sure, the idea of pushing yourself feels great, but without rest, you’re just asking for trouble. Your body needs recovery just as much as it needs the miles.
The Solution:
- Rest days are non-negotiable. Treat ‘em like a sacred part of your training.
- Recovery weeks—about every 4th or 5th week, reduce your mileage by 40-60%. Think of it like a mini-vacation for your legs.
- Cross-training is a game-changer. Swap out some runs for swimming, cycling, or even yoga to keep your fitness up without wrecking your body.
- Follow the 10% rule—never increase your weekly mileage by more than 10%. Let your body adapt at a steady pace.
Trust me, listen to your body—it’s the best coach you’ll ever have. And if you’re feeling pain, take a step back. Running through pain is like running into a brick wall. It never ends well.
Bad Habit #2: Bad Running Form (It’s Not Just About Speed)
Here’s the thing—running with bad form is like trying to drive a car with the brakes on. You might be moving, but you’re not going anywhere fast, and your body is taking a beating. I didn’t pay attention to my form when I started running. I’d throw myself forward, shoulders tight, legs stiff as boards. Sure, I ran, but it wasn’t pretty, and it sure wasn’t efficient.
Bad form sneaks up on you. You think you’re crushing it, but your body’s not working efficiently, and over time, it leads to injury and unnecessary fatigue.
The Solution:
- Stand tall with a slight forward lean. Keep your shoulders relaxed.
- Let your arms flow with your stride—your elbows should swing forward and backward, not side to side.
- Relax your body, especially your hands and face. Tension is the enemy. Run loose, not stiff.
- Ask for help. Get a coach, join a running group, or film yourself to see where your form’s going wrong.
And don’t be afraid to get professional advice. Seriously, a few minutes of coaching can save you months of recovery.
Bad Habit #3: Refueling Like a Rookie
You know the drill—you finish a hard run, feel great, and then just grab whatever food’s easiest. Well, if you’re fueling like I did in my early days, you’re probably setting yourself up for disappointment. You might think a quick snack will do, but that post-run refuel is crucial for recovery.
The Solution:
- After your run, you need carbs and protein. Carbs help replenish your energy, and protein repairs your muscles. It’s a 1-2 punch for recovery.
- Don’t skimp on the carbs. Whole grains, fruits, and veggies are your best friends.
- Protein is a must—lean meats, eggs, or plant-based sources like beans and tofu.
- Timing matters. Refuel within 30-60 minutes. Your body’s like a sponge right after a run, so give it the good stuff.
One of my go-to post-run snacks? A banana with peanut butter. Simple, delicious, and packed with what you need. Your body will thank you.
Bad Habit #4: Skipping Sleep (The Secret Weapon You’re Ignoring)
You ever drag yourself out of bed after a bad night’s sleep and think, “I’m just gonna push through this run”? Let me tell you, sleep is your superpower as a runner. Skimping on it? It’s like trying to run on a flat tire—you’re not going anywhere, and you’re only hurting yourself.
Sleep is when your body does all the magic. Your muscles repair, your mind resets, and your immune system recharges. Skipping it is like robbing yourself of your best tool for recovery.
The Solution:
- Keep track of your sleep. Record your bedtime and wake-up time. It’s all about consistency.
- Aim for 7-9 hours of sleep. That’s the sweet spot for most runners.
- Early bedtimes are your friend. There’s something about an early start that makes everything click.
- On those nights when life gets in the way? Make up for it on the nights you can.
Get your sleep in order, and your runs will be smoother, stronger, and more energized.
Bad Habit #5: Skipping Stretching (The Post-Run Ritual You’re Missing)
I get it—stretching after a run isn’t the most exciting part of your workout. You’re tired, you just crushed a run, and all you want to do is kick back. But skipping that post-run stretch? Big mistake. It’s like you’re telling your muscles, “You don’t deserve any love,” and they’ll remind you with tightness and soreness the next day.
Stretching helps improve flexibility, reduces stress, and can even improve your running performance in the long run. Trust me, it’s worth those extra 5-10 minutes.
The Solution:
- Make it part of your routine. Stretching should be as automatic as putting on your shoes.
- Hold your stretches for 30-45 seconds. This gives your muscles time to relax and lengthen properly.
- Find a stretching routine that works for you. Keep it fresh, and don’t be afraid to mix it up.
- Consistency is key. Even if you’re tired, stretch it out. Your muscles will thank you tomorrow.
Wrap-Up: Ditch the Bad Habits and Keep Improving
Look, we all fall into bad habits. I’ve been there—overtraining, poor form, fueling wrong, skipping sleep, and blowing off stretching. But here’s the thing: habits can change. You’ve got the tools now to do just that. Slow down, pay attention to your body, and take care of it.
This isn’t about quick fixes—it’s about consistency and smart effort over time. So, no more rushing into injuries, no more shortcuts, and no more bad habits. Get smarter, get stronger, and let your running game level up.