Common Running Mistakes & How To Avoid Them

Goood morning my mate! ☕️ No matter where you are on your running journey, today's newsletter is here to support and inspire you!

In today’s edition:

1. Common Running Mistakes & How To Avoid Them

2. Sub 1.17h challenge update

Do you like this free newsletter? I would appreciate it if you take the time to help me spread the word by forwarding it to a friend or colleague! Or share the following link on your socials: https://therunningweek.com/

Let’s go!

Common Running Mistakes & How To Avoid Them

All runners make mistakes at some point within their training, most certainly within their racing too, and in some cases, we repeat those mistakes over and over again, myself included.

So today, I thought we could take this opportunity to reflect upon those mistakes, learn from them, so that we don't make the same mistakes again.

Okay, let's start off with…

Your Trainers

Now, most people take somewhere between 1,000 and 2,000 steps per mile when they're running.

If we think about a 10-kilometer run and take the upper end of 2,000 steps per mile, that equates to over 12,000 steps over the course of a 10k.

That's a lot of pounding on the pavement, treadmill, or trails.

This highlights the need to have correctly fitting trainers that work well for your gait. But we also need to consider the lifetime and wear of your trainers.

Typically, they last somewhere between 450 and 550 miles.

Beyond that point, they become less supportive and cushioned, leading to potential niggles and injuries.

Here’s a detailed article about “Footwear Prevent Injury - Evidence Versus Beliefs “

Doing too much too soon

Another common mistake is doing too much too soon.

Many mistakenly think that more is better when it comes to running.

However, it's important to be conservative, especially when starting out.

Following the 10% rule, never increasing a run by more than 10% in terms of mileage or duration from week to week, allows your body time to recover, adapt, and develop.

Mix it up

Are you a one-route kind of person?

While there's nothing inherently wrong with sticking to a familiar route, there's more to running than that.

Exploring different routes not only adds variety but also reduces the repeated impact on your joints, especially if you mix up the terrain.

Here’s an analysis of running impact on different surfaces for injury prevention.

Overstriding

Overstriding is a big mistake that many runners, including myself, make from time to time, particularly when getting tired.

Landing heel first with your leg out in front of your body's center of gravity can lead to injuries such as shin splints or stress fractures.

To prevent this, aim to land on your midfoot underneath your body.

Overstriding explained in-depth here.

Going out too fast

Going out too fast at the start of a race is another common error.

Stick to your game plan and pace, as it's satisfying to pass those who started too quickly later in the race!

Drinking and fueling

Nutrition and hydration are essential for optimal performance and avoiding hitting the dreaded “wall” mid-run.

Fuel up and hydrate well before you run, and consider carrying fuel and fluids with you if needed.

The shoulders

Maintaining proper form is crucial for efficient and injury-free running. Relax your shoulders, swing your arms naturally, and focus on lifting your knees to avoid dragging your feet.

Warming up

Lastly, warming up and cooling down are often neglected but vital parts of a running routine.

A light dynamic warm-up before your run and a gradual cooldown afterward can help prevent injuries and improve recovery time.

Looking for a cool warm up routine? I wrote about this topic in this past article.

In conclusion, by learning from these common running mistakes and making adjustments to our training and racing habits, we can become better, more resilient runners. Happy running!

Until next monday!

Trivia Question: Which type of running training is a combination of steady running and bursts of faster running?

Find the answer at the end of this email.

Sub 1.17h challenge update

Last week's training block was ~46km:

• Monday: 45min Bike + Gym

• Tuesday: 65min Bike

• Wednesday: 20×400m rec. 60”

• Thursday: 55min Easy

• Friday: 55min Easy

• Saturday: 30min Easy + Gym

• Sunday: 90min Bike

• Total training time: 08:26:16

Welcome race week!

The past week I reduced drastically my mileage…

I had planned to reduce my mileage but not that much, I have a little pain in my left calf and I preferred to replace some runs with spinning activities in the gym.

The pain in my calf is now much reduced, let's hope it doesn't give me any bad surprises during Sunday's 10k race!

One thing I didn't tell you is that I will run this race as a team with my father!

Friday will arrive and on Sunday we will compete as a team!

If you're new, yes my dad is an avid runner too! I have already participated in a competition with my dad, I talked about it in this edition. (Even when I complete the sub 1.20h challege my father was there!)

Can’t wait to race!

Show me your support on my Strava account – It means a lot for me!

Matteo

Just for Laughs 😂

Trivia Answer: Fartlek workout.

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And at this link you can find all issues I written in the past!

Thanks for reading to the end. If you enjoy the Running Week I would appreciate it if you take the time to help me spread the word by forwarding it to a friend or colleague! Or share the following link on your socials: https://therunningweek.com/

From your running friend that's it for today! I hope you enjoyed it!

I’m incredibly grateful for this little newsletter and community of The Running Week. Thank you.

PS. Let's connect on Strava, here’s my profile

Matteo, your best-running friend.