10 Common Running Mistakes & How to Avoid Them
Transform your running experience by sidestepping these frequent errors that hinder progress and increase injury risk.
1. Inadequate Warm-Up
Risk: Muscle strains, poor performance
Solution: 10-minute dynamic warm-up (leg swings, high knees, butt kicks)
2. Overstriding
Risk: Joint impact, reduced efficiency
Solution: Aim for 170-180 steps/minute cadence
3. Skipping Strength Training
Risk: Muscle imbalances, injuries
Solution: 2x weekly strength sessions (focus on glutes/core)
Prevention Checklist
| Mistake | Immediate Fix | Long-Term Solution |
|---|---|---|
| Same Route | Try one new route weekly | Mix trail/road/hill workouts |
| No Rest Days | Schedule 2 rest days weekly | Follow 80/20 training rule |
| Wrong Shoes | Get gait analysis | Replace every 300-500 miles |
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