The Mistakes to Avoid When Running

Mistake No. 1: Running too fast

Some runners are tempted to go too fast when they take up running, and may skip the warm-up, which is essential before heading out. Not yet attuned to their body's signals, new runners tend to charge ahead and push themselves. The problem is that they ignore their body and run at far too fast a pace. The risk of going too fast without warming up? Getting injured very quickly. To get a sense of the recommended pace, you should be able to hold a conversation while running. That way, you can be sure you are not running too fast.

Mistake No. 2: Running for too long

When they first start running, some people tend to make every run longer than the last. That is a mistake: your body needs time to adapt. When you are starting or getting back into running, it is better to do three 5-kilometre runs in a week than to run 15 kilometres all at once.

Mistake No. 3: Running too hard

At the beginning, progress comes quickly, which is exhilarating. Your runs feel better, and you may be able to go a little faster, perhaps even a little farther. The trap? Trying to beat your previous best on every run. Fatigue and injury are almost guaranteed.

Mistake No. 4: Setting overly ambitious goals

When you start running, it is important to take things one step at a time. Set goals, by all means, but make sure they are achievable. Do not aim too high. The risk? Ending up disappointed and losing the desire to lace up your shoes.

Mistake No. 5: Ignoring your body

Listening to your body and paying attention to how you feel is essential in this sport. Fatigue, pain, your menstrual cycle… If you do not feel up to running on a given day, do not force it. Listen to your body and take some time for yourself. You can always reschedule your run…

Mistake No. 6: Neglecting your running shoes

When they start running short distances, some people tend to overlook their footwear: their running shoes. Neglecting your running shoes can lead to blisters, chafing, knee pain and more. If you start running more regularly, do not hesitate to ask for advice and choose a pair suited to your needs.

Mistake No. 7: Skipping recovery

Recovery is a crucial part of any physical activity, including running. Exercise is good for you, but your body needs time to recover properly. That means getting enough sleep and taking days off.

Mistake No. 8: Neglecting hydration and nutrition

Running is demanding. You burn calories and lose water, so you need to make sure you replenish what your body needs after exercise. Balanced meals, snacks, water and electrolytes are the foundations for making progress without getting injured.

Mistake No. 9: Comparing yourself to others

There is no point comparing yourself to others, whatever their level. Everyone has their own journey, challenges, training and goals. We are all different. When you are starting out, you can draw inspiration from athletes or other motivating figures, but that should never become a source of comparison. It is neither healthy nor helpful for making progress.

Mistake No. 10: Jumping straight to the marathon

As with any sport, your running should progress one step at a time. Some people dream of the mythical 42 kilometres and quickly make it their main goal. But it is better to take things gradually, working your way through each distance: 5K, 10K, half marathon and finally the marathon.