While training or racing, running mistakes are bound to occur at some point or the other. While most people consider running to be a pretty straightforward thing, it actually isn’t. If you’re looking to avoid injury and raise your pace, there are certain technicalities you need to know. Being oblivious of these factors will cause you to face certain issues. We’ve listed the most common mistakes that runners often make and suggested how you should avoid them. 

While the focus is on the mistakes generally made by beginners, you too get to gain by being aware of them. Bear in mind that the running rules vary from one individual to the other, and, therefore, you should experiment to see what works best for you. 

Using the Wrong Shoes

You may suffer running injuries if you wear old shoes or a pair that doesn’t suit you. To find a solution to this, always visit a store that specializes in running. Here you’ll find experienced salespeople trained to evaluate how you run and also gauge what type of feet you have. They’ll recommend the perfect shoe for you after they find out whether you’re an over-pronator, under-pronator, or a neutral runner. 

You’ll have to replace your running shoes after you’ve done 300 to 350, miles as you may suffer injuries with the cushioning having worn out. The best thing to do is changing them halfway into their lives. Allowing the shoes to decompress and dry out between running sessions makes them last longer. Also, you’ll be able to know when you should replace your old pair if you keep a fresh pair for reference. 


Overstriding is one of the major causes behind common injuries suffered during running. It refers to landing on your heels first while your foot is quite a bit ahead of your body’s center of gravity. Due to the eagerness of runners to raise their speed or running efficiency, they feel they will come with longer strides. However, overstriding is wasting energy as you keep breaking with each stride you take. You may also suffer injuries like shin splints.

The solution is to avoid lunging forward with your feet when you are running, more so when you are running downhill. It would help if you landed your feet right underneath your body by ensuring that your feet touch the ground mid-sole. You should ensure that your arms swing is short and low, giving you shorter strides closer to the ground. It’s also essential to maintain the light and quick steps. 

Wearing Wrong Clothes

Some runners wear the wrong type of clothes while some are there who are in too much or too little clothing during the winters. It leaves them vulnerable to falling sick due to excessive heat or catching a cold. 

As a solution, you should be in, the fabric of the right type. You should only wear clothes made of technical fabrics like DryFit, Thermax, polypropylene, Thinsulate, silk, or CoolMax. Such fabric keeps you dry by wicking off the sweat from your body. Make sure that there’s no cotton in the layer in contact with your body. Cotton gets wet due to sweat which causes discomfort in the summer and can be dangerous during the winters. Also, if you wear cotton, there’s more chance of your skin chafing. 

You should make it a point not to overdress in the winters. Always add 15 to 20 degrees F to the temperature when deciding the clothing you should be in as you’ll warm up by that much after you start to run. Go for light-colored and loose clothes during the summers. 

Not keeping track of your vitals

While running, you gauge your performance and keep a tab on your health on your smartphone or some other tool. These are data you want to keep private. You might be compelled to use public Wi-Fi when you are running should anything urgent come up. It’s in such situations that you are at the risk of falling prey to hackers who might steal all your data. 

We suggest that you use a Virtual Private Network (VPN) for your safety. A VPN gives you much-needed protection by hiding your IP address by setting up an encrypted connection to the internet and, thereby, hiding your online identity. It, therefore, makes sure that cybercriminals (or other snoopers) aren’t able to track you. 


Running can be a boon for your health but also a bane if not done correctly. Faulty running can cause serious injuries. We have therefore shared vital information with you on proper running. Always be in the right shoes and proper clothing. Know how to land your feet properly. With our advice, you’re better prepared to get going. Good luck!