Don’t let these slip-ups slow you down or sideline your training
Whether you’re training for your first 5K or your next marathon, it’s easy to fall into habits that can stall your progress, or worse, lead to injury or burnout. The good news? Most of the common training mistakes runners make are totally preventable.
Let’s break down 7 of the biggest mistakes I see runners make, and how you can avoid them to stay strong, healthy, and on track for race day.
1. Running Too Much, Too Soon
When motivation is high, it’s tempting to go all-in. But increasing your mileage or intensity too quickly is one of the fastest ways to end up injured.
The fix:
Follow the 10% rule. Don’t increase your weekly mileage by more than 10% at a time. Use a training plan that gradually builds volume and includes rest days.
2. Ignoring Easy Pace Runs
Many runners think every run should feel hard to be effective. But running too fast on easy days can wear you out and stall your progress.
The fix:
Embrace truly easy running. You should be able to carry on a conversation without gasping for air. Easy runs build aerobic endurance, which is your foundation for racing faster later.
3. Skipping Strength Training
Running is a repetitive, high-impact sport, and without strength training, you’re more likely to develop muscle imbalances that lead to injury.
The fix:
Include 2 short strength sessions a week focused on core, glutes, and legs. It doesn’t have to be complicated, just consistent. Check out these 5 Strength Training Exercises Every Runner Should Be Doing.
4. Not Fueling Properly
Underfueling or skipping mid-run fuel can leave you feeling sluggish or even lead to “bonking” during long runs and races.
The fix:
Fuel your body like an athlete. Eat carbs before longer runs, take in fuel (like gels or chews) during runs lasting over 75 minutes, and prioritize protein and carbs after for recovery.
5. Neglecting Recovery
Your body gets stronger during rest, not just during workouts. Skipping recovery days, sleep, or proper hydration can sabotage your training.
The fix:
Schedule at least one full rest day per week. Sleep 7–9 hours per night, stay hydrated, and consider mobility or foam rolling as part of your recovery routine.
6. Not Listening to Your Body
Pain is your body’s way of waving a red flag. Trying to “tough it out” can turn a minor tweak into a major injury.
The fix:
Learn to distinguish between normal soreness and injury pain. If something feels off, take a day or two off or cross-train. And don’t be afraid to seek medical advice if needed.
7. Training Without a Plan
Winging your training might work for a few weeks, but without structure, it’s hard to build fitness, prevent burnout, or know when to peak.
The fix:
Follow a structured training plan or work with a coach. A good plan will help you balance runs, rest, strength, and race-day prep so you don’t have to guess.
Training for a race should make you feel strong, confident, and excited, not exhausted or injured. By avoiding these common mistakes and focusing on smart, balanced training, you’ll stay consistent and improve more over time.
Want help training smarter?
As a certified running coach, I help runners avoid injury, get faster, and reach their goals with customized plans and 1-on-1 guidance.
Let’s work together – click here to learn about coaching options.