The 10 Biggest Mistakes Runners Make

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Being human means making mistakes and I have certainly made my fair share (although not as many as Trevor).

But when it comes to running some mistakes can set you back for months.

So I want to help you effectively navigate around these 10 mistakes so you can be a healthy happy runner all of your days.

And we have also made a special video to go along with this episode.

The 10 Biggest Mistakes Runners Make (Part 1)

  1. Running Without a Goal or Plan: Something or someone inspired you to become a runner and even try to conquer the marathon. But before you just head out the door to run we need to have a little chat. Have you evaluated your current fitness level? Have you taken sufficient time to build up a solid running base? Do you have a workable plan for gradually increasing your mileage? These things are necessary building blocks for success. The mistake of not having a proven plan for improving fitness has left many people discouraged, overwhelmed, or injured in the end.
  2. Running in the Wrong Shoes: Understanding your foot type and running gait is important to get the best possible pair of running shoes. Buying a pair of shoes solely for looks, price, or the recommendation of others is definitely not the way to go. If you’ve never been fitted for running shoes before, go to a specialty running store where they’ll evaluate your foot type and gait. Having a supportive and comfortable pair of running shoes will make all the difference. See video below
  3. Not Planning for Personal Safety: Unfortunately, there are many distracted drivers on the roads and runners need to learn how to avoid potential problems and protect themselves. It is important to follow general safety tips as well as know what to do during night or low-light running, proper dog safety, and how to safely run in hot and cold weather.
  4. Overtraining: Overtraining is the leading cause of injury and burnout. It is caused by running too much, too hard, or trying to do too much in a short period of time for your fitness level without proper recovery. Have the mentality that you are on this running journey for life. Don’t make poor training choices early on. Listen to your body and it will give you many, many years of running and health.
  5. Not Practicing Focused Cross-Training: Training for a marathon requires lots of running. But other exercises need to be incorporated into your training regimen to ensure that you cross the finish line strong and healthy. I highly recommend cross-training, focusing on stretching after every run, core training at least 2 times per week, and weight training two times per week. Be sure to follow guidelines for getting the most out of your cross training.

To Be Continued . . .

Also Mentioned in this Episode a free social networking site that helps joggers, walkers, and runners link up. Jogging Buddy has helped runners get together all over the world.

Trevor Gets Evaluated at a Specialty Running Store

This video is about 11 minutes long and will give you a look into what happens inside a specialty running store. You will also see the 3 different ways people foot strike, an example of a minimalist shoe, tips for buying a new pair of shoes, and how often to replace your running shoes.

Special thanks to Delbert Marriott, professional triathlete and manager at Ghisallo Running

P.S. Marathon Training Academy Member is coming soon! We are putting a program together that will rock your running world!

Happy Running!

16 Responses to The 10 Biggest Mistakes Runners Make

  1. Trevor September 13, 2010 at 11:49 am #

    So, what do you think?

  2. Rachel September 14, 2010 at 1:08 pm #

    Do you know if the three types of foot strikes correspond to the three types of arches, for example are low arch runners all going to have the same foot strike?

  3. Tiff Aaron September 14, 2010 at 1:40 pm #

    LOVE this post! Thanks so much for sharing. I’ve read everything the books and websites have to say about running shoes, but this was by far the most helpful thing I’ve come across. Like Trevor, I have flat feet, no arches and have had a terrible time finding the right shoes (even after being professionally fitted). I’m anxious to check out some minimalist shoes and see if they might just work for me. Thanks again and keep up the good work!

  4. Jakob September 14, 2010 at 2:44 pm #

    It’s also important not to use your new shoes in the same training intensity as the last shoes right away. It’s important to build up some miles in them. I did that mistake and got awarded with shinsplints…

  5. Angie September 14, 2010 at 3:08 pm #

    The foot type will not always correspond with a certain foot strike. Runners with a low arch commonly are heel or midfoot strikers (but not always). It’s important to know your arch type and get your gait evaluated to find out for sure.

  6. Angie September 14, 2010 at 3:12 pm #

    Thanks Tiff. I’m glad you found this helpful. One of the advantages of a minimalist shoe is that it works to build up weak areas of the leg and foot (often a problem for those with low arches). Because the shoes have less support and cushioning it is important to slowly build up your mileage while wearing them. Have a great day!

  7. Angie September 14, 2010 at 3:15 pm #

    That’s a good point Jakob. Always take the time to break new shoes in on shorter runs first. It’s best to buy new shoes and break them in before the older ones are completely unusable. Shin splints and blisters may result if you do too much too soon in the new shoes.

  8. charles September 14, 2010 at 3:25 pm #

    From my personal experience getting fitted and the reports of shoe stability etc being a farce, I don’t know how much faith I have in information like this.

  9. Angie September 14, 2010 at 5:12 pm #

    Thanks for your comment Charles. It’s important for you to do what you feel is right regarding the type of running shoes (or lack thereof) you use. I definitely don’t believe in a “one size fits all” approach, but have found that many runners are confused about the basics of choosing a shoe. A specialty running store may be just the place they find some answers.

  10. Naomi September 15, 2010 at 12:53 pm #

    Angie & Trevor – Thank you so much for this video! I also recently visited a running store and was fitted for a pair of shoes. I was recently diagnosed with Plantar Fasciitis (PF) and knee pain after about the 3.5 mile point in my runs. I have high arches and I slightly overpronate. I noticed a difference in both the knee pain and the PF. Do you have any more tips for runners suffering from PF??

  11. Carlos R. September 15, 2010 at 7:03 pm #

    Nice socks, Trevor! Just kidding 😉 Thanks for sharing your visit to the store. Please, do let us know how the new shoes did in your runs.

    There are not specialty running stores were I live, so it is very interesting to see how the whole evaluation thing happens. There are sports stores that sell running shoes, it is the “specialty” part that they lack, so I pretty much bought my running shoes by asking were they were and trying all on display before choosing the ones that felt more comfortable when walking around the store (you are not allowed to take them outside here). I settled for a pair of Puma shoes that may have a heel too tall for me, feel fine so far.

    I would LOVE to try those Viper things, although accidentally stepping on rocks or glass with them must be awful! hehehe


    • Trevor September 15, 2010 at 8:28 pm #

      Carlos, all my white socks were in the washer on that day. I have run 3 times in my new shoes and so far they are working out great. No knee pain. Don’t worry about not having a specialty running store near you. Angie ran for 16 years without ever going to one.

  12. Angie September 20, 2010 at 8:05 pm #

    Naomi, I’m glad that you’ve noticed an improvement after getting fitted for new shoes. Other treatment options for plantar fasciitis include icing the area, stretching (try rolling foot over a tennis or golf ball for several minutes), anti-inflammatory (like ibuprofen), rest, and taping the bottom of the foot. A splint can also be purchased to wear for several weeks at night. I hope you find these suggestions helpful!

  13. Chris September 29, 2010 at 2:48 pm #

    Nice job on the “Ten Mistakes” ‘cast! I listen to several running podcasts, but this is the only one that I find my self checking on i-Tunes to see when the new episode is posted.

    Ange – Your research is excellent research and you and Trevor present the information flawlessly and understandably.

    Thanks again!

    – Chris

  14. Angie September 30, 2010 at 6:41 pm #

    Thank you for the kind comments. It’s great to have you in the listening audience. Happy running!

  15. Jon October 17, 2010 at 9:05 pm #

    Hey Angie and Trevor,

    Recently i bought some new shoes for running, and at first they were pretty good. However, after a few weeks of running my feet started hurting and i even considered going to a podiatrist. With my old running shoes my feet never hurt, so i though i would try running in those for a little while. It’s been a week now and my feet don’t hurt at all. I guess it goes to show that you should look into buying shoes that are going to work for you’re feet and not just get the ones that are the cheapest. Because in the long run you don’t save money, you just have to get new shoes.


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