Five mistakes to avoid

MORE RUNNING WITH LESS INJURY

Running is a fantastic way to boost your health, build endurance and lift your mood. Without the right approach, though, it can lead to injuries that derail your progress. The good news? Many running injuries can be reduced with smart training and simple habits. Here are five common mistakes and the easy adjustments that help you stay healthy, strong and consistent.

1. Skipping the warm-up

Starting a run with cold muscles increases the risk of strains and niggles. Spend five minutes warming up before you set off. Begin with brisk walking or an easy jog, then add dynamic moves such as leg swings, high knees and arm circles. This raises blood flow, loosens your joints and prepares your body for action. Quick tip: 1 min brisk walk, 1 min easy jog, 30 s high knees, 30 s butt kicks, 1 min leg swings (15 s per leg). Then you're good to go.

2. Doing too much, too soon

Enthusiasm is great, but rapid jumps in distance or pace can overload muscles, tendons and bones, leading to shin splints or stress reactions. Use the “about 5–10%” guideline to increase weekly volume on average, and schedule a lighter week every 3–4 weeks. Keep at least one easy or rest day each week and watch your perceived effort so hard days stay hard and easy days stay easy.

3. Ignoring warning signs

Some post-run fatigue is normal; sharp or worsening pain isn’t. Learn to spot red flags: localised pain, limping, pain that escalates during a run or lingers for 48–72 hours. If this happens, stop, rest and switch to lower-impact cross-training such as cycling or swimming. If symptoms persist, consult a physiotherapist or sports doctor. Listen to your body early, not late.

4. Wearing the wrong shoes

Shoes should match your gait, training volume, terrain and goals. A mismatch, or simply worn-out cushioning, can contribute to issues like knee pain or plantar fasciitis. Replace shoes roughly every 600–800 km (this varies with body weight, surfaces and how you run), and consider rotating pairs for different sessions.

5. Neglecting strength and mobility

Running improves fitness, but strength and mobility help you run better and tolerate training. A weak core, hips, glutes or calves can nudge posture off-line and increase injury risk. Add one or two short sessions per week (15–20 minutes). Focus on lunges, hip bridges, single-leg balances and planks to build stability and support.

When to see a professional

- Sharp or localised pain that alters your stride

- Swelling, warmth or night pain

- Pain persisting beyond 48–72 hours despite rest

- History of recurring injuries in the same area

Bottom line

- Running injuries aren’t inevitable. Avoid these five mistakes to lower risk, stay consistent and enjoy your runs.

- Avoid five mistakes: skipping warm-ups, ramping up too fast, ignoring pain, wearing mismatched or worn-out shoes, and skipping strength and mobility.

- Run smart: warm up, build gradually, respect pain, wear the right shoes, add strength and mobility.

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