From Frustration to Success: Common Running Mistakes and How to Avoid Them

In this blog post, I want to share my knowledge and experience, compiling the most common mistakes that less successful runners and triathletes tend to make so you can learn from them and achieve your own success.

With my guidance, you can avoid the frustration and wasted time that I experienced when I was first starting out. 

My goal is to make your journey to reach your goals as efficient and smooth as possible. 



  1. Starting out too fast:
    Many runners make the mistake of starting out too quickly, which can lead to fatigue and an increased risk of injury.
  2. Not warming up properly:
    Not taking the time to properly warm up before a run can increase the risk of injury.
  3. Not wearing the right shoes:
    Wearing the wrong type of shoes or shoes that are worn out can increase the risk of injury and lead to discomfort while running.
  4. Running with poor posture:
    Many runners have poor posture while running, which can lead to pain and injury.
  5. Not listening to your body:
    Ignoring pain or discomfort while running can lead to injury.
  6. Overtraining:
    Running too much or pushing yourself too hard can lead to injury and burnout.
  7. Not training consistently or not training enough in relation to the goal event:
    This can occur when an individual does not have a well-structured training plan, or when life events, such as work or family obligations, make it difficult to stick to a consistent training schedule. Additionally, not training enough or at the appropriate intensity level in relation to the goal event can also result in poor performance and a higher risk of injury.
  8. Neglecting strength training:
    Running is an endurance activity, it’s important to also include strength training in your routine as well
  9. Not hydrating properly:
    Dehydration can lead to fatigue and a decrease in performance.
  10. Not getting enough rest:
    Not getting enough rest and recovery can lead to injury and burnout.
  11. Not varying your training:
    Doing the same route or the same type of workout every day can lead to boredom and an increased risk of injury.
  12. Not following a training plan:
    Not having a structured plan can make it difficult to track progress and reach running goals.
  13. Not stretching properly:
    Not stretching before and after a run can lead to tight muscles, which can increase the risk of injury.
  14. Not paying attention to form:
    Not focusing on proper running form can lead to inefficiency and increase the risk of injury.
  15. Not taking into account the weather:
    Not adjusting running pace and clothing according to the weather can lead to discomfort and heat stroke.
  16. Not being mindful of the surface:
    Not being aware of the terrain and surface of the running can lead to increased risk of falls and injuries.
  17. Not pacing yourself:
    Not pacing properly during a race or a run can lead to exhaustion and poor performance.
  18. Not setting realistic goals:
    Not setting realistic and attainable goals can lead to disappointment and a lack of motivation.
  19. Not tracking progress:
    Not keeping track of running times, distance, and other metrics can make it difficult to measure progress and set new goals.


In conclusion, by being aware of the common mistakes that runners and triathletes make and taking steps to avoid them, you can improve your running experience and reach your goals. 

Remember to listen to your body

Remember to listen to your body, set realistic goals, and track your progress. It’s also important to pay attention to your form, to get the best results. And if you’re not sure of your form or have an injury, consulting a professional running or triathlon coach can give you guidance and advice on how to improve.

If you’re looking to take your training to the next level, using data from a fitness assessment like lactate testing can provide valuable insights on your performance and help you make more precise training decisions.

Remember, training smarter not harder is the key to success.

Thanks for reading and happy running!