Whether you’re a seasoned runner gearing up for the Platte River Half Marathon & Relay in Denver or just starting your fitness journey, we all make mistakes that can affect our performance or even cause injuries. This article highlights the five most common running mistakes many of us unknowingly make and, more importantly, how to avoid them. Lace up and let’s run through the dos and don’ts of hitting the pavement to help you run safely and effectively.
Overstriding
When you overstride, your foot lands too far ahead of your body, causing a braking effect that stresses your joints and decreases your running efficiency. This misstep is common among runners aiming to increase their pace. However, instead of propelling you forward, overstriding can lead to injuries like shin splints and runner’s knee.
Tip: To mitigate this, focus on shorter, quicker strides, ensuring your feet land under your hips. You might try a metronome app to help maintain an optimal cadence of about 180 steps per minute, reducing the risk of impact-related injuries.
Ignoring Rest Days
Every runner has heard the mantra “No pain, no gain,” but many take it too literally, ignoring the body’s need for recovery. Running continuously without enough rest prevents muscles from healing and growing stronger. This can result in injuries from overuse, like stress fractures. A study by UCHealth suggests that incorporating at least one to two rest days weekly can significantly enhance endurance and performance.
Tip: Plan your rest days carefully, scheduling them after your toughest workouts and training runs. This can help your body recover and recuperate completely.
Not Warming Up
Jumping straight into a run without warming up is akin to starting a car on a freezing morning without letting it idle. It shocks your muscles, increases the risk of injury, and often results in a less efficient run.
Warming up before a run is essential as it gradually increases blood flow to the muscles, enhancing their temperature and flexibility, which can significantly reduce the risk of strains and sprains. Additionally, a proper warm-up gradually elevates your heart rate and prepares your cardiovascular system for the demands of running.
Tip: Begin with dynamic stretches such as leg swings and walking lunges and move into a light jog to increase blood flow and flexibility. This practice can help prevent injuries while prepping your body for peak performance as you pick up your pace.
Wearing Incorrect Footwear
Wearing the wrong shoes is one of the fastest ways to derail your running goals. The right pair provides support, cushioning, and durability, tailored to your specific foot type and running style.
Visit our friends at Runners Roost Denver for a gait analysis to find shoes that best align with your needs. You can also visit Asics to find the perfect pair of shoes online. Also, keep an eye out for signs that it’s time to replace your shoes — typically every 300-500 miles, or when you notice uneven wear patterns or discomfort during runs.
Tip: Explore our latest article, Choosing the Right Running Shoes: A Complete Guide, where you’ll discover helpful tips for selecting the best running shoes based on your foot type.
Pushing Through Pain
The drive to push through pain is common among runners, but distinguishing between discomfort and injury is critical. While mild soreness can be a natural part of training, persistent or sharp pain signals a potential injury that requires attention. Ignoring these signs can lead to serious conditions like tendonitis, sprains, strains, or even fractures.
Tip: Listen to your body. If you’re experiencing intense pain, stop running and consult a healthcare professional to prevent further damage. Our friends at Studholme Chiropractic Center of Excellence assist runners and athletes in their recovery from injuries so they can get back to doing the activities they love. Give them a call or schedule a discovery visit!
Put These Tips Into Practice to Run Smarter and Safer
By staying mindful of these common running mistakes, you can enhance your running performance and safeguard your health. With proper techniques and precautions, you’ll be better prepared to enjoy events like the Platte River Half Marathon & Relay in Denver, and continue your running journey injury-free!