8 Bad Running Habits to Avoid for Better Performance and Injury Prevention

As a sports physiotherapist at Prime Health and Performance, runners make common mistakes that hinder their progress or cause injuries. Avoid these 8 bad habits for a stronger, healthier running experience: running too fast too often, poor fueling, lack of training structure, skipping strength training, overusing plyometrics, obsessing over comparisons, inadequate recovery, and wearing the wrong shoes. By steering clear of these pitfalls and focusing on smart, consistent training, you’ll enjoy a more rewarding running journey.

As a sports physiotherapist at Prime Health and Performance, I’ve seen countless runners make common mistakes that can hold them back or even lead to injury. But the good news is, these habits are fairly easy to correct once you know what to look out for. In this post, I’ll dive into 8 bad running habits you’ll want to steer clear of to become a stronger, healthier runner.

1. Running Too Fast Too Often One of the most prevalent issues I see is runners going too hard on their easy runs. The majority of your weekly mileage, around 80%, should be done at a very relaxed, easy pace, where you are comfortable to talk the whole time. Save your faster efforts for dedicated speed workouts. Running everything at an all-out pace will quickly lead to burnout and injury.
2. Poor Fueling Neglecting to properly fuel before, during, and after your runs can seriously compromise your performance and recovery. Make sure you’re getting enough carbohydrates, protein, and healthy fats to support your training. Skimping on nutrition is a surefire way to hit the wall or get sidelined by an overuse injury.
3. Lack of Training Structure Every run should have a purpose – whether it’s building endurance, improving speed, or allowing for recovery. Haphazardly doing the same type of workout day after day without a clear plan will leave you spinning your wheels. Work with one of our physiotherapists or trainers to create a structured training plan to get the most out of your sessions.
4. Skipping Strength Training Running may be your primary sport, but complementary strength work is essential for injury prevention. Aim for 1-3 strength sessions per week targeting the key muscle groups used in running. This will help you run more efficiently and withstand the repetitive stress of high mileage.
5. Overusing Plyometrics While plyometric exercises like box jumps can be beneficial for runners, they need to be progressed carefully. These high-impact movements require a good base of strength and mobility. Jump into them too aggressively and you risk straining your joints and connective tissues.
6. Obsessing Over Comparisons It’s all too easy to get caught up in how fast your friends are running or what times the elites are putting up. But constantly comparing yourself to others is a surefire way to suck the joy out of your own running journey. Focus on being the best version of yourself, not anyone else.
7. Inadequate Recovery Running is a high-impact sport that breaks down your body. Make sure you’re balancing your training with enough sleep, rest days, and proper post-workout nutrition. Skimping on recovery will eventually catch up to you in the form of burnout or injury.
8. Wearing the Wrong Shoes Your running shoes aren’t one-size-fits-all. Different shoe types serve different purposes. Don’t make the mistake of wearing your carbon-plated racing flats for easy, long runs. Find the right shoe for each type of workout to keep your body protected.

By steering clear of these 8 common pitfalls, you’ll be well on your way to becoming a stronger, healthier, and happier runner. Remember, consistency and smart training are key. Implement these habits and enjoy the journey!

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