Common Training Mistakes That Cause Running Injuries

Common Training Mistakes That Cause Running Injuries


Getting injured is the worst, especially while you are training. It hinders you from going out to keep pursuing what you enjoy and love every day. Maintaining your health for a long time is one of the most important things you can do to improve your running. However, there are also other areas of training that make you susceptible to injuries. We talk about some of them below, as well as how you can avoid these mistakes to stay injury-free.

Repeating a workout

If you attempt to do a failed workout again after running for over half of it already, it can lead to fatigue and definitely an overuse or overtraining injury. Therefore, it is crucial to give yourself the proper recovery time to stay injury-free.

The most effective approach would be to determine the reason behind your bad day. You can then try to fix the problem in the next session. 

  • Were you sleep deprived?
  • Did you lack the fuel?

Try to address these root factors to ensure consistent workout in the long run.

Additionally, search for important lessons in your failings.

  • Was the pacing off?
  • Was it that you gave up too easily and quickly when it began to hurt?

Learn from your mistakes and make the next workout session count instead of repeating it on the same day.

Cramming missed workouts in the same week

Another similar overtraining mistake is cramming missed workout in the same week. For instance, if you missed your long run on Sunday, you try to make up for it on Monday. This is not a bad thing if they move back the upcoming hard session as well and eliminate or reduce the upcoming long run. Unfortunately, most runners tend to have make-up sessions and then continue training the next week as scheduled. This is not only counterintuitive but a sure way to end up in your doctor’s office. A single missed workout does not have a significant impact on your fitness.

Running Faster Than Necessary

Every runner enjoys crushing a workout. There is no better feeling than exceeding your expectations and feeling confident after running way ahead of your own pace. However, this is only a fleeting feeling because soon after your body will try to recover itself from the excessive stress that it had to go through.

A common route to injury is running faster than necessary and not following the prescribed paces. You may have aerobic capabilities that allow you to run faster, but your structural system (bones, ligaments, tendons, and muscles) may lag behind it. So, running faster may stress your feet or hips that are not as strong to support intense paces.

No Injury-Prevention Work

Majority of running injuries result from structural weaknesses. There is a significant relationship between knee injuries resulting from running (IT band syndrome, patella tendonitis, and runner’s knee) and weak hips. Therefore, an easy and effective way to prevent injuries is by including hip and core strengthening workouts in your training routine.

Think Long Term

When it comes to preventing running injuries, it is crucial to think long-term. When it comes to training, consistency is better than overtraining or forcing your body to do more than it can handle.