5 Common Mistakes Runners Make and How to Avoid Them

As a running-specialized physical therapist here at Paradigm Performance Therapy in Wilmington, NC, I’ve had the privilege of working with runners of all ages and abilities. But there’s one thing they all have in common: Injuries. Nearly 80% of runners will suffer a running-related injury each year, and most of these injuries are due to common training mistakes. Let’s take a closer look at the top five mistakes runners make and how you can avoid them to stay injury-free. 

1. Running Too Much, Too Fast 

It’s exciting to sign up for a race and dive headfirst into training, but increasing your running volume or intensity too quickly can lead to overuse injuries. Whether you’re new to running or an experienced athlete, rushing into a new training cycle without proper progression is one of the top causes of injury. The solution? Gradually increase your mileage and intensity to give your body time to adapt. This is especially important when training for longer distances like half-marathons or marathons. 

At Paradigm Performance Therapy, we emphasize the importance of a structured plan to help you safely ramp up your training. Our sports physical therapy services can assist you in building a balanced training program that reduces injury risk while enhancing performance.

2. Neglecting Recovery and Strength Work 

Recovery and strength training are just as important as the miles you log. Many runners overlook this because they’re focused on getting in their runs, especially when training for longer races. But to keep your body ready to handle the demands of training, you need to prioritize mobility, stretching, and strength training.  

Start small. Just 1 day per week of strength training can significantly reduce your injury risk. Stronger muscles improve your running economy and performance. Additionally, incorporating mobility exercises and foam rolling into your routine helps keep common problem areas like tight hips and stiff ankles healthy. You’ll be surprised how much better your runs feel when your body moves more efficiently! 

3. Wearing Improper Footwear 

Choosing the right shoes is crucial for runners. Wearing old or improperly fitted shoes can lead to a variety of injuries, including shin splints, knee pain, and plantar fasciitis. I always recommend visiting your local running store in Wilmington to get professionally fitted. They can
assess your foot type and running gait to help you find the best shoe for your needs. And don’t forget, shoes wear out! Make sure you’re replacing them every 300-500 miles to maintain proper support and cushioning. 

4. Not Getting Enough Fuel 

Nutrition is a key component of injury prevention and performance. Many runners don’t fuel their bodies properly before, during, or after their runs. If you’re running for over an hour, you should be taking in 30-60 grams of carbohydrates per hour to avoid hitting the wall.
A well-balanced diet of carbs, fats, and proteins is essential for recovery and endurance. Under- fueling can lead to fatigue, decreased performance, and even serious conditions like Relative Energy Deficiency in Sport (RED-S). If you’re unsure about how to fuel your body properly, consider consulting a sports nutritionist. 

5. Ignoring Nagging Injuries 

One of the biggest mistakes runners make is ignoring those little aches and pains, hoping they’ll go away on their own. But often, these small issues turn into major injuries that can derail your training. Working with a sports physical therapist who specializes in running can help you address these issues early on, so you don’t have to stop running entirely. 

At Paradigm Performance Therapy, we understand that runners don’t want to be told to stop running. We’ll work with you to modify your training plan while addressing the root cause of your pain. Our goal is to keep you running while helping you recover and prevent future
injuries. 

Don’t Let Injuries Slow You Down 

If you’re a runner in Wilmington, NC, and are struggling with injuries or want to prevent them, Paradigm Performance Therapy can help. Our physical therapy for runners is designed to address common running issues and get you back on track. From addressing training errors to offering specialized treatment, we’re here to help you reach your running goals pain-free. 

Contact us today to schedule your consultation and keep running strong!