Contrary to popular belief, running isn’t just about putting on your running shoes and hitting the road. In reality, it’s important to pay attention to the small details, precisely to maintain the quality of your workout.

With that in mind, learn about the 7 common running mistakes you may be making, and how to avoid them!

The 7 common running mistakes you should avoid!

If you are a runner who wants to maintain a healthy and injury-free practice, it is essential to be aware of some issues. To progress safely and achieve your goals, check out the following 7 common running mistakes that you should avoid at all costs:

1. Copying other athletes’ training

What is effective for one athlete will not be appropriate for another. Because every individual has their own biological uniqueness, it is vital to honor this trait – i.e., don’t go about mimicking training!

Using a third-party prescription can cause a number of negative consequences , including injuries and fatigue. The ideal is to follow a personalized plan, created by a Physical Education professional.

2. Wear any shoes

Choosing the right running shoes is not just a matter of comfort, but also of health. Wearing just any shoe is a mistake that you should avoid at all costs, after all, the wrong choice can cause a series of problems for your feet, joints and posture.

The tip is to choose your running shoes based on your stride type and the terrain you usually run on.

3. Forgetting to warm up and stretch

Starting to run without adequately preparing your muscles and joints increases the risk of injury, as your body is not ready for the repetitive impacts of the activity.

At the same time, not stretching can harm your post-workout performance, as these exercises help to release muscle tension and prevent pain. Therefore, never skip these steps — they are crucial for your safety and progress in the sport!

4. Maintaining the wrong posture

Among the common mistakes made when running, we cannot leave out incorrect posture. When the body is poorly adjusted, it puts strain on the spine and muscles, increasing discomfort.

To correct this, the head should be aligned with the spine, and the gaze should be forward, without straining the neck. It is also important to:

• Keep your shoulders relaxed.
• Keep your torso slightly tilted forward.

Simple adjustments like these can make a big difference in your comfort and athletic performance!

5. Accelerating more than you should

One of the most common mistakes in running is thinking that the only goal is to speed up , forgetting the importance of PACE. Focusing only on speed can cause excessive fatigue, tachycardia and increase the risk of injury.

Running is all about balance, and rushing to run faster doesn’t always yield the best results . The trick is to find a sustainable pace that allows you to keep progressing without compromising your health!

6. Stop drinking water

Another mistake that you as a runner should not make is forgetting to hydrate yourself properly before, during and after training. Ignoring fluid replacement during physical activity puts your body at risk , hindering recovery and, of course, compromising your performance!

7. Not challenging yourself

If you’re the kind of runner who always stays in your comfort zone, you might be making a big mistake. To improve, you need to get out of the box and seek out new challenges – whether that means increasing your intensity, distance or pace.

To be a complete athlete, you need to understand that progress is directly linked to effort and overcoming obstacles. If you keep doing what you already know, your progress will become increasingly difficult.  Facing challenges is the path to growth in sports, so don’t be afraid to test your limits!

Finally, remember: the journey to becoming a successful runner requires more than speed – it requires discipline, patience, and of course, attention to detail . With dedication and consistency, every step is an achievement and you’ll be on the right track to improving your running skills!