Listen, I’ve been running for over a decade now, and I can tell you this — no matter how long you’ve been running, you’re gonna mess up. I’ve made my share of rookie mistakes, even after years on the road. But here’s the kicker: those mistakes don’t define you, they teach you. Running is a process, and it’s about learning as you go. The trick is avoiding those mistakes that slow you down or derail your progress.

I’m here to help you avoid those blunders. So whether you’re a beginner or have run more miles than you can count, here’s a solid list of 16 running mistakes to steer clear of — and how to fix them, no excuses.

Mistake #1: Not Having a Plan

Let’s get real. If you don’t have a plan, you’re running blind. No wonder you’re not hitting your goals. A good plan gives you direction, keeps you focused, and holds you accountable. Without one, you’re just guessing — and that won’t get you far.

The Fix: Create a simple, clear plan. Start small. Whether it’s a Couch to 5K plan or something more advanced, write it down and follow it. A basic plan beats no plan at all. As you progress, adjust the intensity and the mileage. Keep it realistic.

Mistake #2: Overdoing It

Ah, the enthusiasm of a new runner. You want to run every day. You want to crush your goals right now. But here’s the truth — doing too much too soon is a quick way to burn out or, worse, get injured.

The Fix: Rest is your friend. Rest days are a must. You’re not a robot, and your body needs time to recover. I can’t say it enough: Listen to your body. Cross-train. Take recovery weeks where you cut back on mileage. If you’re increasing mileage, do it slowly. The 10% rule works — increase your weekly mileage by no more than 10% each week.

Mistake #3: Eating a Big Meal Before a Run

We’ve all been there — you think, “I’m running, so I need a big meal.” Wrong move. Too much food, especially heavy or greasy stuff, is a recipe for disaster. You’ll be fighting stomach cramps and feeling sluggish before you even hit your stride.

The Fix: Give yourself time to digest. 2-3 hours before your run is a good rule of thumb. Keep your pre-run meals light, simple, and easy to digest. Carbs and lean protein — think toast with peanut butter or a banana. Keep it low-fat and low-sugar to avoid GI distress.

Mistake #4: Not Drinking Enough Water (Or Too Much)

Dehydration is the silent killer of performance. But overhydration? That’s a sneaky beast too. You can end up flushing out too many electrolytes, which leads to cramping and fatigue. It’s about balance.

The Fix: Drink water consistently throughout the day, not just during your run. Hydrate based on your body weight and how much you sweat. Use the “pee test” — if your urine is light yellow, you’re good. If it’s dark, drink more.

Mistake #5: Refueling Poorly After Your Run

After a tough run, you’re wiped out, and the last thing you want to do is eat. But that’s exactly when your body needs fuel the most. Skipping your post-run recovery meal is like leaving money on the table.

The Fix: Refuel within 30 minutes of finishing your run. Focus on carbs for energy replenishment and protein to rebuild muscles. A banana with almond butter, or Greek yogurt with berries — simple, effective, and delicious.

Mistake #6: Static Stretching Before Your Run

Stretching before your run? Sounds like a good idea, right? Well, hold your horses. Static stretching (you know, the old-school stretch-and-hold stuff) can actually weaken your muscles before a run, leaving you more vulnerable to injury.

The Fix: Warm up with dynamic stretches: lunges, leg swings, or high knees. These get your muscles moving and ready to tackle your run. Save the static stretching for after your run, when your muscles are warm and more flexible.

Mistake #7: Skipping Post-Run Stretching

We all know we should stretch, but it’s easy to skip it when you’re tired. Skipping post-run stretching is a mistake that leads to tight muscles, limited mobility, and more injuries down the road.

The Fix: Make stretching part of your post-run ritual. Hold each stretch for 30-45 seconds. Your muscles will thank you, and you’ll recover faster. Focus on the big muscles — hamstrings, quads, calves, and hip flexors.

Mistake #8: Bad Running Form

Your form is the foundation of every stride. Bad running form wastes energy, creates tension, and sets you up for injury. I’ve seen runners struggle with form because they’ve never had it corrected — don’t let that be you.

The Fix: Think about your posture — head high, shoulders relaxed, arms swinging naturally. Don’t slouch or overextend. Keep a slight forward lean from your ankles. Engage your core to reduce side-to-side movement. Perfecting your form saves you energy and keeps you injury-free.

Mistake #9: Hard Runs in New Shoes

You’ve just bought those shiny new running shoes, and the first thing you want to do is hit the pavement. But your feet might not agree. New shoes can cause blisters and discomfort if you go too hard right away.

The Fix: Break in your shoes before going on a long run. Wear them around the house, then start with short runs. Gradually increase the distance as the shoes mold to your feet.

Mistake #10: Ignoring Recovery

You know what’s worse than skipping a run? Skipping recovery. Your body needs time to repair itself and get stronger. Without proper rest, you’re setting yourself up for injury.

The Fix: Take rest days seriously. Schedule recovery weeks every 3-4 weeks where you cut your mileage and give your body a break. Recovery isn’t lazy — it’s part of the training process. Let your muscles heal and grow stronger.

Mistake #11: Not Getting Enough Sleep

We all know sleep is important, but when you’re training hard, it becomes even more crucial. Skimping on sleep is like trying to run a marathon with a half-empty gas tank. You’ll hit a wall, hard.

The Fix: Aim for 7-9 hours of sleep each night. Track your sleep patterns and adjust. Trust me, a good night’s sleep works wonders for your performance and recovery.

Mistake #12: Unrealistic Expectations

I get it — you want to hit a 5-minute mile tomorrow, but setting unrealistic goals will lead to frustration and burnout. Progress in running is a slow burn, not a sprint.

The Fix: Set small, achievable goals. Focus on incremental progress. Celebrate the small wins — getting faster, running longer, feeling better. Your running journey is unique, so stop comparing yourself to others.

Mistake #13: Doubting Yourself

Doubt can derail a run faster than anything else. If you start your run with negative thoughts, guess what? They’re gonna show up in your performance. You’ve got to believe in yourself.

The Fix: Mental prep is key. Visualize yourself succeeding, crossing that finish line strong. Get your mind right before you lace up those shoes — your body will follow.

Mistake #14: Ignoring Cross-Training

Running is great, but if that’s all you’re doing, you’re missing out on some serious benefits. Cross-training builds overall fitness and prevents burnout.

The Fix: Mix it up. Add cycling, swimming, or yoga to your routine. Strength training is especially important. A stronger body = a better runner.

Mistake #15: Wearing the Wrong Shoes

It doesn’t matter how fast or long you run — wearing the wrong shoes is a surefire way to set yourself up for injury.

The Fix: Get fitted for shoes at a specialty running store. They’ll analyze your gait and foot type to find the perfect pair for you. Comfort should always come first.

Mistake #16: Wearing the Wrong Clothes

You’d think this is a no-brainer, right? But wearing the wrong gear can make a run miserable, especially when you’re dealing with weather extremes.

The Fix: Avoid cotton — it traps moisture and makes you feel like a swamp. Stick with moisture-wicking fabrics like DryFit or CoolMax. Layer properly for cold weather, and always dress for conditions 10-15 degrees warmer than it feels outside.

Wrap-Up: Learn, Adjust, Conquer

Running isn’t a one-size-fits-all sport. The more you know, the smarter you train. So, ditch these mistakes, adjust your approach, and start running smarter. Every step forward is progress.

And remember: every mile builds the runner you’re becoming. Keep crushing it.

4o mini