10 Mistakes I Made As a Runner and How You Can Avoid Them

Running has always been a passion for me. It has kept me mentally and physically healthy and provided me with an amazing group of people who make up the running community. I coached Cross-country for nine years, and I have run everything from a 5K to an ultramarathon. Even with all that experience, I have made my share of mistakes. Here are ten of them and how you can be sure not to do the same thing.

Not buying the right shoe

We were on vacation in Hilton Head and we were shopping in the Nike outlet. There was a pair of insanely discounted shoes, so I bought them and ran exclusively in them for two weeks. Suddenly, I started to feel pain in my heels and eventually discovered I had plantar fasciitis. If you have had this you know how painful it is and how difficult it is to cure it.

To avoid this happening to shoe, go to a running store and let someone fit you with a good pair of shoes. Shoes that are too small can cause black toe, shoes that are too big can cause blisters.

Increasing mileage too quickly

I have made this mistake more than once because I want to do it all at once even though I know that is a bad idea. Trying to do too much too soon can cause an overuse injury, and too much stress on the body can lower the immune system and make a runner more susceptible to illness. The golden rule is to increase your mileage by 10% a week. I have finally realized that if I want to increase my mileage, I need to be smart about it.

Doing something new on race day

I always told my runners to stick to what has worked in the past when it comes to race day. Don't wear new shoes or a new outfit that might be uncomfortable once the race starts. My biggest mistake was to drink an electrolyte drink during my first ultramarathon that I had never had before. I thought all electrolytes would be the same, but the one I chose was too rough for my stomach and mayhem insued.

Don't run in the dark without reflective clothing or a head lamp. Drivers are distracted enough without avoiding a dark figure running on the side of the road, and you need to see what's in front of you. As a teacher with young children, my only time for a run was early morning before sunrise. We lived in the Appalachian Mountains, so there were some critters out there. One morning, I was focused on thinking about my day when suddenly there was a large skunk in front of me. I think the element of surprise saved me, because I was able to escape without being sprayed.

Be safe. There are times and areas where it is a better idea to run with a group. If you are running alone, be aware of your surroundings and leave your earbuds at home. Tell someone where you are going.

I never rest enough

Everyone needs rest and a rest day can be a vital part of any training program. A day off from running is an opportunity to cross train, but it is also a good idea to have a no exercise day too.

Eating unusual or hard to digest food before a race

Everyone's system is different. I cannot eat chili the night before unless I want to be miserable. It's a better idea to stick to food the stomach will manage easily.

Doing the same routine, and distance on the same terrain every day.

Not only does variety keep running interesting, but the body won't become too accustomed to a set routing and at some point, cause the training to plateau. Shake up the training for better results.

Skipping the warmup

I am guilty of starting to run without doing a warm up. The warm up can be whatever works for you. I do not do a lot of stretching before I run, but I do a nice easy slow jog to warm up all the muscles and work out the kinks.

Ignoring an injury

After working hard to build a good base, I didn't want to be sidelined when I injured my calf muscle. Every time it felt a little better, I would try to run on it. I would have been better off allowing it to heal fully.