7 Common Running Mistakes – And How To Avoid Them
- Diego Tobias
- 2 days ago
- 4 min read
In Collaboration with Runna
“The most valuable thing you can make is a mistake – you can’t learn anything from being perfect,” said computer pioneer Adam Osborne. And he wasn’t alone in that thinking. From John Wooden to Henry Ford, some of the greatest minds in history have credited their success to the lessons learned through missteps. Mistakes are stepping stones—especially in running.
This isn’t an article about perfection. It’s not here to criticize your form, mileage, or the way you lace up your shoes. Instead, it’s a reminder that progress comes through learning, and learning often begins with a mistake or two. These are the most common errors runners tend to make—along with some practical advice to help you avoid them, adapt, and move forward stronger than ever.
Mistake #1: Not Learning From Your Mistakes
Every runner slips up—it’s part of the process. Whether it’s overtraining, pacing poorly, or picking the wrong shoes, nobody gets it right all the time. The real problem is not adjusting when those mistakes happen. A training plan that once worked might not anymore. Conditions change, bodies change, goals evolve.
The fix: Embrace a growth mindset. If something goes wrong—an injury, burnout, a poor race—pause and ask yourself why. Then adapt. Success in running is less about being perfect and more about being flexible and responsive.
💡 Featuring Runna: If adapting your training plan feels overwhelming, tools like the Runna app can help simplify the process. With personalized plans that adjust to your progress and goals, it’s a smart way to avoid repeating common training mistakes. Use code TRJ for 2 free weeks of coaching support and custom programming.
Mistake #2: Skipping the Warm-Up (and Cool Down)
Sure, you might’ve gotten away with skipping warm-ups in high school. But adult bodies and high-mileage training don’t cut corners without consequences. Ignoring proper warm-up and cool-down routines is a shortcut to tight muscles, poor performance, and injury.
The fix: Keep it simple. A 10-minute brisk walk before and after your run works wonders. Follow it up with gentle stretches—Seated Forward Bend, Child’s Pose, Knee-to-Chest. These basics help your muscles reset and reduce post-run soreness.
Mistake #3: Doing Way Too Much
This one’s a classic. Overeager runners increase mileage too fast, stack hard sessions without rest, or jump straight back into intense training after an injury. It feels productive—until your body pushes back.
The fix: Learn to love FITT—Frequency, Intensity, Time, and Type. These are the four pillars of smart training. Don’t adjust more than one at a time, and always listen to how your body responds. Growth happens in recovery just as much as effort.
Mistake #4: Copycat Training
Instagram workouts. Strava stalking. Copying pro routines without context. It’s tempting to follow someone else's formula—but their success doesn’t mean it’s the right fit for you. Your genetics, lifestyle, and training history all matter.
The fix: Customize your plan. Take inspiration, sure—but tailor it to your own needs. Learn what works for your body, and don’t be afraid to change direction when something doesn’t feel right.
Mistake #5: Being Too Strict
Discipline is great—until it starts stealing your joy. Runners often get so locked into their plans and rituals that they forget why they started running in the first place. Burnout and injury often follow.
The fix: Stay flexible. Have goals, yes—but also give yourself permission to rest, adjust, and live a little. If you’re sore, tired, or life throws something your way, it’s okay to miss a session. Adaptability is what keeps runners going long-term.
Mistake #6: Ignoring Recovery
Runners love to chase improvements—but often forget that growth doesn’t happen during the workout. It happens in recovery. Skipping rest days, sleeping poorly, or under-eating can quietly sabotage all your hard work.
The fix: Build recovery into your plan as seriously as your workouts. Prioritize good sleep, proper nutrition, and rest days. Pay attention to hydration, foam rolling, and signs of overtraining. Treat recovery like training—it’s just as important.
Mistake #7: Believing Every “Expert” Online
In a world full of influencer advice, miracle gear, and science-sounding sales pitches, it’s easy to get lost in the noise. Not every self-declared running coach on Instagram has your best interests in mind—or the credentials to back up their claims.
The fix: Use your internal BS detector. Ask: Is this backed by science? Is there real proof? Can this be personalized to me? Stick to fundamentals, look for credible sources, and always be skeptical of anything that promises quick, universal fixes.
💬 Why we trust Runna: That’s why we love working with Runna, an app built by real running coaches with real results. No fluff, no gimmicks—just expert-backed, adjustable training plans tailored to your pace, goals, and lifestyle. Plus, when you use code TRJ, you’ll get 2 free weeks to test it for yourself.
Final Stride
Running isn’t about being flawless—it’s about showing up, learning, and getting better, one step at a time. Mistakes are part of the path, not detours from it. So whether you’re a new runner or a seasoned marathoner, keep moving, stay curious, and trust that every misstep brings you closer to mastery.
And if you want help running smarter, stronger, and with fewer mistakes, try Runna. Use code TRJ for 2 free weeks, and start training with a plan that truly fits you.
Because the best runners aren’t the perfect ones. They’re the ones who learn—and keep going.
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