Running: Don't Make These 6 Mistakes

Good advice to avoid injuries when running.

It is human to err. But when it comes to training — and running in particular — mistakes can lead to injuries. And in the worst case, it can set you back for a long time.

Follow this advice so you can keep running without worry. Your other mistakes however, you have to learn from yourself... 

1. Running without a goal or plan

Something or someone inspired you to start running. Maybe you've set a goal to complete a marathon? But have you made a proper plan for your path to your goal? How is your current fitness level? How are you going to build a solid foundation to cope with the strain? And what plan do you have to gradually increase the amount of exercise?

These are important questions to have a proper answer to, in order to succeed and get better. The mistake many people make is the lack of structure – and a systematic plan to improve fitness. It can lead to discouragement, lack of exercise motivation and injuries.

2. You're running in the wrong shoes 

Buying a pair of running shoes solely based on appearance, price or recommendation from others is definitely not the way to go. If you've never owned a pair of real running shoes before, a specialty store can help you assess your foot type and running step.

Having a pair of comfortable shoes, supporting in the right places, will make a big difference. 

Another mistake many people make is that they only run in one pair. To avoid injuries, you should get two pairs of running shoes with different cushioning. And switch between these every other session.

3. Overtraining

Running is a brutally measurable activity. It's easy to find something to compare yourself to, and it doesn't take many weeks of regular exercise before it's easy to measure progress. Which, unfortunately, makes some people take in a little too hard. 

Overtraining is the leading cause of injury and burnout in running, which is caused by simply running too much, too hard, or trying to do too much in a short period of time without proper recovery.

Remember that even if you're running for yourself, be patient and proceed carefully. Then you will get a steady good progression that will motivate you to further run. Without injuries. 

4. Exercising too inversatile

Even if you love to run, other exercises should also be incorporated into your training regimen to ensure you stay strong and healthy. Swimming, strength training, cycling and cross-country skiing are good activities for runners. 

Emphasizing different characteristics throughout the year  also avoids stagnation and injury risk. For example, you can prioritize strength and running volume in the fall, acceleration speed through the winter, and top speed through spring and summer.

5. Do not take injuries seriously

If you run long enough, you'll probably have to deal with injuries at some point. That's just the way it is. But you can avoid them putting you out by listening to your body and feeling if little hurts announce their arrival. It can quickly turn into larger, long-term ailments.

When aches and injuries first appear, end the activity and seek help from someone who can handle this type of injury. It's better to miss a couple of workouts than to push through and get bigger problems later. 

A good therapist will also be able to give you good guidance so that you can avoid making these mistakes again. 

6. Running in the wrong clothes

As you start to get more serious about running, you may want to invest in technical running gear. When it comes to clothing on long runs, it's unfortunately not the case that one-size fits all.

The jacket you use for cross-country skiing will have shortcomings when it comes to running. Or the jersey that works well at the gym, you will find that gnaws when you move outdoors. 

Choose running gear that fits snugly. The garments should move easily with your body.

A good rule of thumb is that you have chosen the right garment if you do not think about it during your run. If you often have to drag or adjust the garment, the fabric or fit is probably wrong. 

With our new pace running collection, you can go for a run no matter the weather with lightweight and wind-resistant garments, specially designed for running.

The garments are characterized by elastic openings that hold them in place during high activity. Ventilation panels to keep you comfortable throughout your run and reflective detail, so you can run both early and late, whatever the weather. Have a good trip!