As a physical therapist, I’ve had the privilege of working with numerous runners-from weekend joggers to competitive athletes. Running is a fantastic way to stay fit, clear your mind, and challenge yourself, but it’s also an activity that can lead to injury if not approached correctly. Over the years, I’ve noticed three common mistakes that runners make, often leading them to my clinic. Understanding and avoiding these pitfalls can help you stay healthy, improve performance, and enjoy running for years to come.
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Ignoring the Value of a Proper Warm-Up
When reviewing programming, a missed opportunity I see runners make is skipping the warm-up or doing an insufficient one. Many runners are eager to hit the pavement, but starting your run with a proper warmup gives a valuable window of time to add in some movement variety and novel stimuli like plyometrics and lateral movements.
Why It Matters:
Warming up increases blood flow to your muscles and also gradually raises your heart rate, preparing your cardiovascular system for the demands of running. Furthermore, devoting time to some plyometrics like pogo jumps, double and single leg jumps, and lateral skips or jumps will pay dividends down the road for performance and general physical preparation while staying time efficient.
Try these movements out to start your run with!
A and B Skips Double Leg Vertical Pogo Hops Continuous Broad Jump
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Overtraining Without Adequate Rest
The “more is better” mentality is common among runners, but it’s also one of the biggest causes of overuse injuries. Running too often or increasing your mileage too quickly without allowing your body time to recover can lead to issues like shin splints, stress fractures, and tendinopathy.
Why It Matters:
Quality rest is when your body repairs and strengthens itself. Many runners try “active recovery days” where they continue to engage in vigorous activity or even still run, which is simply continuing to add stress to the body. Using a basic subjective report like “On a scale from 1-10, 10 being excellent, how fresh do you feel?” can be a valuable check-in point for adjusting your programming weekly and varying intensity and rest days.
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Neglecting Strength Training
Many runners believe that running alone is enough to “build strong legs”, but this is a misconception. Neglecting strength training can lead to muscle imbalances, poor running mechanics, and an increased risk of injury.
Why It Matters:
Strength training helps build a strong, stable foundation for running. It targets muscles that running alone might not fully engage, particularly in the core, hips, and glutes. These muscles are crucial for maintaining good form and reducing the strain on your knees and lower back, helping you bounce back faster from common aches and pains that may inevitably pop up. I commonly prescribe two days a week of full body strength work, aiming for 3 sets per major movement pattern. Ideally you can use a load or intensity that allows you to reach 3 or less repetitions in reserve at the end of each set. See our past blogs on strength training specific exercises for runners!
Conclusion
Running is a fantastic form of exercise, but like any physical activity, it requires a balanced approach to stay safe and effective. By taking the time to warm up properly, respecting your body’s need for rest, and incorporating strength training into your routine, you can avoid common pitfalls and keep running for long-term resiliency. Remember, it’s not just about how far or fast you can run-it’s about running smart to stay healthy and strong for the long haul.
Seeing some changes but still want a more individualized approach to your rehab? If you want to learn how to take control with some expert guidance and treatments to optimize your performance and longevity, then that’s exactly what we provide at Zenith Performance Physical Therapy. Call or text us at 562-502-1767 to schedule a free phone consultation and come in for an evaluation!