Top 5 running mistakes – and how to avoid them

It’s easy to understand the appeal of running – its great cardiovascular exercise and it requires minimal financial investment. But before you hit the road – or the trail – find out how to avoid these common mistakes that beginner runners often make.

Over-striding

‘Many beginner runners are tempted to take abnormally long strides when they run, as they think they are saving energy this way. In fact, the absolute opposite is true – you exert more energy when you take long strides and you put yourself at far greater risk for injuries,’ says personal trainer and sports massage therapist Caitlyn Payn.

‘Shorter, more agile strides make it easier to change direction quickly – which is particularly important for trail running – and they ensure that your foot hits the ground with your leg muscles relaxed. An over-stride – where your heel hits the ground first – means that your muscles are tensed and you are far more likely to injure them.’ 

Neglecting proper breathing

‘Your muscles need energy to perform, so it makes sense that proper breathing is very important when you’re running. What works very well for me is to breathe in three times and then out twice. When you get into this rhythm you can be sure you’re getting enough oxygen. Plus, focusing on your breathing really makes the running easier as it distracts you from any tiredness you may be feeling – especially when you’re running up hill,’ says personal trainer and running enthusiast Candice Fraser.

Slouching

The more you slouch, the more you restrict your body’s ability to take in enough oxygen. ‘Many people slouch as they run up hills, but it really makes the hill even harder to face,’ says Candice. ‘Often slouching is caused by tension in the shoulders or the hands. Make a conscious effort to relax your shoulders and hands as you run. A good tip to help you get used to relaxing tension in the upper body is to run with your hands on your head. You may look a bit strange, but you’ll notice how much your breathing improves because your diaphragm is wide open,’ she says.

Braking on a downhill

A steep downhill can be pretty daunting – especially when your legs are already tired from the kilometres before – but the worst thing you can do is to try to break your speed with every stride. ‘This puts immense strain on your knees and quadriceps, so rather let the downhill take you – remembering to relax your stride as you gather momentum,’ says Candice. ‘If the speed of a downhill frightens you or if you have knee injuries, try running down in a zig-zag motion to control your speed.’                                                                                                     

Wearing the wrong shoes

Don’t skimp on your running shoes – they need to provide proper cushioning for your feet and joints, in order to minimise running injuries. Also make sure you buy the correct shoe for your running stride. The shoe that you require depends on whether you are an over pronator, under pronator or neutral runner. A podiatrist or even a knowledgeable consultant in a running shoe department will be able to advise you on the best shoe for your needs.