The 3 Most Common Training Mistakes Runners Make 🏃🏽🏃🏽♀️🏃🏾♂️💨
- Jul 21
- 3 min read
Whether you're chasing a PB, training for your first marathon, or simply running a Parkrun, planning your training is crucial. But even the most committed runners can fall into bad habits that can slow progress and ultimately lead to injury.
We asked Darwin’s leading runner and founder of Rapid Creek Track Club, Tim Hewitt, his thoughts on the most common mistakes runners make in their training.
Here’s what he said, and some tips on how you can avoid them 👇🏼
1️⃣ Ignoring niggles and training through pain!
Small niggles are easy to brush off… until they’re not.
One of the biggest mistakes runners make is pushing through pain instead of addressing it early. A tight calf, a swollen knee, or a dull ache in the hip may not feel like a big deal, but these are often early warning signs.
Why it matters: Pain is generally your body’s way of saying something’s not right. Ignoring it could turn a minor issue into an actual injury that stops you from running for weeks (or even months). It is important to listen to your body
What to do instead:
• Modify your training load/volume at the first sign of a niggle.
• Ice the affected area.
• Prioritise recovery, mobility and strength deficits.
• Call Elite Physio for a thorough assessment, diagnosis and treatment.
*Our goal is not to stop you from running (unless we have to), but to identify weaknesses or asymmetries, address issues and modify your loads to keep you running.
2️⃣ Recovery isn’t just rest!
Sleep, Nutrition, hydration, stretching, ice baths, compression garments, massage.
Study’s show the number one most important aspect of recovery is sleep. However there are numerous things you can do in between sessions to maximise your recovery, optimise your next session and minimise injury risk.
Why it matters: Recovery isn’t optional. Without it, your performance drops, fatigue builds, and the risk of injury increases.
What to do instead:
• Sleep 8+ hours/night.
• Ensure you are well hydrated. Drink at least 2-3L of water/day.
• Eat good food. Food rich in complex carbs are great for energy. While protein rich foods are great for recovery.
• Regular massage is a great way to keep active muscles happy. • Mix your running sessions easy, moderate, and high intensity. • Listen to your body!
3️⃣ Too much, too soon
When it comes to progression, more isn’t always better.
A major training trap runners fall into is doing too much, too soon: longer runs, higher intensity, more frequent sessions. This acute overload is one of the most common ways to push your body past its limits and cause injury.
Why it matters: Your body can adapt — but only when the load increases at a manageable pace. Overloading all at once leads to exhaustion, burnout, and breakdown.
What to do instead:• Track and record your running sessions using running apps and/or sports watches. Use metrics including heart rate (HR) to monitor your runs.
• Follow the 10% rule and increase one metric at a time.
Distance.
Speed/intensity.
Duration.
(Just don’t increase all three in the same session)
• Consider teaming up with a running coach. Especially if you’re planning on training for longer runs/events.
By paying attention to niggles, respecting recovery, and progressing gradually, you’ll stay healthier, get stronger, and perform better.
Listen to your body and you’ll be able to train smarter and harder!
If you’re a keen runner looking to optimise your running and minimise injury, give us a call and book in for your RunScreen at Elite Physio. We’ll get you to the start line, smash that elusive PB and keep you running for many years to come.
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