{"id":106874,"date":"2014-11-19T16:40:20","date_gmt":"2014-11-19T15:40:20","guid":{"rendered":"https:\/\/42krunning.com\/most-frequent-running-mistakes-and-how-to-avoid-them\/"},"modified":"2014-11-19T16:40:20","modified_gmt":"2014-11-19T15:40:20","slug":"most-frequent-running-mistakes-and-how-to-avoid-them","status":"publish","type":"post","link":"https:\/\/42krunning.com\/en\/most-frequent-running-mistakes-and-how-to-avoid-them\/","title":{"rendered":"Most frequent running mistakes and how to avoid them"},"content":{"rendered":"
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Starting to run seems simple, but many runners make mistakes that stall their progress, increase the risk of injury, and lead to frustration. Whether you are just starting out or have been training for a while, avoiding these pitfalls can help you improve your performance, enjoy running more, and maintain long-term consistency. <\/p>\n

In this guide, we review the most common mistakes for both beginner and advanced runners, along with practical tips for safer and more efficient training.<\/p>\n<\/header>\n

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Not having a realistic training plan<\/h2>\n

One of the most common mistakes when starting to run is wanting to progress too quickly. Many people start out motivated and believe they can go out and run several kilometers from day one without prior preparation. <\/p>\n

The problem is that the body needs time to adapt to the impact, improve endurance, and develop a solid physical foundation. Attempting to run too fast or for too long usually ends in exhaustion, physical discomfort, or giving up. <\/p>\n

If you are a beginner, it is highly recommended to follow a progressive plan that combines walking and running during the first few weeks. This allows for improved cardiovascular capacity without overloading muscles and joints. <\/p>\n

Tips for starting to run correctly<\/h3>\n
    \n
  • Set realistic and achievable goals.<\/li>\n
  • Increase distance and pace progressively.<\/li>\n
  • Do not compare your progress with other runners.<\/li>\n
  • Prioritize consistency over intensity.<\/li>\n
  • Respect recovery days.<\/li>\n<\/ul>\n

    A good running training plan should be adapted to your physical level, availability, and sporting goals.<\/p>\n<\/section>\n

    \n

    Not stretching after running<\/h2>\n

    Many people finish running and leave without spending a few minutes on muscle recovery. Although often overlooked, stretching after running helps reduce muscle stiffness, improve mobility, and decrease the feeling of overload. <\/p>\n

    Runners tend to accumulate tension especially in the posterior chain of the leg, so it is advisable to pay attention to certain muscle groups.<\/p>\n

    Which muscles to stretch after running<\/h3>\n
      \n
    • Quadriceps.<\/li>\n
    • Hamstrings.<\/li>\n
    • Calves and soleus.<\/li>\n
    • Glutes and piriformis.<\/li>\n
    • Hip flexors.<\/li>\n<\/ul>\n

      Ideally, hold each stretch for 20 to 30 seconds, without bouncing and never reaching the point of pain. With just 10 minutes after training, you can significantly improve muscle recovery. <\/p>\n

      In addition to stretching, it can also be useful to complement running with mobility and muscle strengthening exercises.<\/p>\n<\/section>\n

      \n

      Using inappropriate running shoes<\/h2>\n

      Choosing good running shoes is fundamental to preventing injuries and improving comfort during training. However, many runners buy footwear solely for aesthetics or based on generic recommendations. <\/p>\n

      Every runner has different characteristics: weight, running technique, foot strike type, and training surface. Therefore, using inappropriate running shoes can cause discomfort in the knees, ankles, or back. <\/p>\n

      How to choose running shoes<\/h3>\n
        \n
      • Analyze your foot strike type.<\/li>\n
      • Look for good cushioning if you weigh over 80 kg.<\/li>\n
      • Prioritize comfort over design.<\/li>\n
      • Choose models suitable for your pace and distance.<\/li>\n
      • Check the flexibility and stability of the footwear.<\/li>\n<\/ul>\n

        Another frequent error is using running shoes for too many kilometers. Even if they look good on the outside, the internal cushioning loses effectiveness with use. <\/p>\n

        As a general rule, it is recommended to change running shoes every 600 to 800 kilometers, depending on the model and the runner’s weight.<\/p>\n

        It is also important to avoid wearing brand new running shoes on race day. Ideally, use them previously during several training sessions to adapt them to the foot and reduce the risk of blisters. <\/p>\n<\/section>\n

        \n

        Running every day without resting<\/h2>\n

        When you start enjoying running, it is easy to fall into the trap of running every day. Many people feel that the more they train, the better results they will get. However, rest is part of training. <\/p>\n

        During recovery, the body assimilates the loads, repairs tissues, and improves physical performance. Without sufficient rest, the risk of fatigue, overtraining, and injury increases. <\/p>\n

        Importance of rest for runners<\/h3>\n

        Alternating running days with rest or cross-training helps maintain motivation and improve long-term performance.<\/p>\n

        Some recommended activities to complement running are:<\/p>\n

          \n
        • Swimming.<\/li>\n
        • Cycling.<\/li>\n
        • Strength training.<\/li>\n
        • Yoga or mobility.<\/li>\n
        • Skating or low-impact sports.<\/li>\n<\/ul>\n

          For most amateur runners, training between 3 and 4 days per week is usually enough to progress safely and sustainably.<\/p>\n<\/section>\n

          \n

          Conclusion: how to improve at running by avoiding common mistakes<\/h2>\n

          Improving as a runner does not depend solely on running more kilometers. The key lies in training smart, respecting recovery, and taking care of aspects such as footwear, progression, and mobility. <\/p>\n

          Avoiding these frequent running mistakes will allow you to enjoy running more, reduce the risk of injury, and maintain long-term motivation.<\/p>\n

          Whether you are just starting out or already preparing for 10K, half marathon, or marathon races, applying these tips will make a big difference in your evolution as a runner.<\/p>\n<\/section>\n<\/article>\n","protected":false},"excerpt":{"rendered":"

          Starting to run seems simple, but many runners make mistakes that stall their progress, increase the risk of injury, and lead to frustration. Whether you are just starting out or have been training for a while, avoiding these pitfalls can help you improve your performance, enjoy running more, and maintain long-term consistency. In this guide, […]<\/p>\n","protected":false},"author":4,"featured_media":106875,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_joinchat":[],"footnotes":""},"categories":[1602,1599],"tags":[],"class_list":["post-106874","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nutrition-sports-health","category-training-and-preparation"],"_links":{"self":[{"href":"https:\/\/42krunning.com\/en\/wp-json\/wp\/v2\/posts\/106874","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/42krunning.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/42krunning.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/42krunning.com\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/42krunning.com\/en\/wp-json\/wp\/v2\/comments?post=106874"}],"version-history":[{"count":0,"href":"https:\/\/42krunning.com\/en\/wp-json\/wp\/v2\/posts\/106874\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/42krunning.com\/en\/wp-json\/wp\/v2\/media\/106875"}],"wp:attachment":[{"href":"https:\/\/42krunning.com\/en\/wp-json\/wp\/v2\/media?parent=106874"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/42krunning.com\/en\/wp-json\/wp\/v2\/categories?post=106874"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/42krunning.com\/en\/wp-json\/wp\/v2\/tags?post=106874"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}