5 Top Mistakes Runners Make
As a running specialized physical therapist, I am lucky to work with runners of all ages and abilities but they all have one thing in common: they’re dealing with injuries. Nearly 80% of runners will suffer from a running related injury each year and most running injuries can be boiled down to some sort of training error. Here are the most common mistakes I see runners making consistently in their training.
Running Too Much, Too Fast
And I’m not talking about speed. A lot of runners will sign up for a race to help motivate them to start running more. We all know someone that’s done a “Couch to 5k" program when they’re first starting out with running. But experienced runners will fall into this trap too! Excited to push themselves in a new training cycle, seasoned runners may increase volume or intensity too rapidly which can lead to injuries. The majority of running related injuries are a result of overuse which means your running exceeded your body’s capacity, thus the breakdown. Gradually increasing your training load is THE most important thing to remember for runners in order to avoid injury!
2. Neglecting Recovery & Strength Work
Running consistently can take up so much of your time, especially when training for longer distances like a marathon. I get it! But in order to keep your body ready to handle the demands of the training, you have to prioritize the not-so-little-things like mobility and strength training. I will tell my runners to start with 1x per week. That’s it! Is it enough? Probably not, but it’s more than what they were doing before so that’s a win in my book! There are so many benefits to strength training for runners including reduced injury risk and improved running economy & performance. What runner doesn’t want that?!
Also making sure your body has enough mobility to effectively move through the ranges of motion necessary for running is commonly overlooked. I commonly see runners with really tight hips and stiff ankles that are dealing with running related injuries as a consequence. Regularly stretching and foam rolling is so helpful. Once we start to address those mobility restrictions, they’re always surprised at how much better they feel on runs!
3. Wearing Improper Footwear
Runners are lucky in that we don’t have to worry about a ton of equipment in order to get started BUT we really have to make sure we get our one piece of equipment right: the shoes. New runners will throw on whatever sneakers they have in the closet which is always a risky move. With all the different brands and styles, it can be overwhelming for runners to try and make a decision on which shoe to buy. My best advice would be to check out your local running store for assistance so that they can fully assess what your foot needs in a shoe. As far as brand, you really just want to find a shoe that is comfortable!
*Make sure you are switching out your pair of running shoes every 300-500 miles
4. Not Getting Enough Fuel
Fueling your body is truly one of the most important factors when it comes to avoiding running injuries. Not only is it necessary to make sure you are eating enough before and after your runs, but also it’s important to get in adequate fueling during your runs over an hour. Everyone is different in what they tolerate best: gels, gummies, sports drinks, etc. The key is trying to take in 30-60 grams of carbs per hour of running so that you can avoid the dreaded ‘bonk’ on your runs.
As far as nutrition surrounding your runs, you want to make sure you are getting in a balanced diet of carbs, fats and proteins. Running increases your daily caloric expenditure and runners are always surprised to find out that they are not eating nearly enough. If your body doesn’t get enough fuel, it can start to affect your running performance negatively. Runs feel harder, your body feels more tired and overtime you may progress to develop RED-S. (learn more here) Talk with a sports nutritionist with any specific questions.
5. Ignoring Nagging Injuries
Every runner does this, mainly out of fear of going to the doctor and being told to stop running completely. You convince yourself that “it’ll get better” and then a few weeks later, it’s completely blown up in your face…and the race date is still only 2 weeks away *face palm*
Working with a running physical therapist can take a lot of the fear out of seeking medical help if you’re an injured runner! Excluding certain injuries, most running physical therapists will be able to find a way to keep you training towards your goals without telling you “just stop running.” Seeing a professional can save you weeks, sometimes months, of frustration and help get you back to training and racing at 100% sooner!
If you’re interested in working with us at Tempo PT & Performance, schedule your FREE consultation here.
