Run Smarter, Not Just Harder

Becoming a better runner isn't just about logging more miles. It's about building a resilient, powerful body that can handle the demands of the road or trail. Many runners focus exclusively on their cardio, neglecting the foundational elements that prevent injury and unlock speed.

Are you guilty of any of these common mistakes?

1. Skipping Strength Training

This is the cardinal sin for runners. Running is a high-impact, single-leg sport. Without a strong foundation, your joints, tendons, and ligaments take a pounding. Weak glutes and core muscles are a primary cause of common running injuries like IT band syndrome, runner's knee, and shin splints.

The Fix: Incorporate 2-3 strength sessions per week focusing on single-leg exercises (like lunges and single-leg deadlifts), glute work (hip thrusts, bridges), and core stability (planks, bird-dogs).

2. Increasing Mileage Too Quickly

Enthusiasm is great, but ramping up your weekly distance too fast is a guaranteed path to injury. Your bones, tendons, and muscles need time to adapt to increased stress.

The Fix: Follow the 10% rule. Don't increase your total weekly mileage by more than 10% from the previous week. This allows your body to adapt safely and sustainably.

3. Ignoring Your Running Form

Overstriding—landing with your foot far out in front of your body's center of mass—is a common issue. It acts as a braking force with every step and sends jarring impact up your leg.

The Fix: Focus on increasing your cadence (the number of steps you take per minute). Aim for a cadence of around 170-180 steps per minute. This encourages you to land with your foot more directly underneath your hips, reducing impact and improving efficiency. Use a running watch or a metronome app to practice.

4. Neglecting Recovery

Hard training is only half the equation. Your body gets stronger during periods of rest and recovery, not during the run itself. Skimping on sleep and proper nutrition will sabotage your progress.

The Fix: Prioritize 7-9 hours of quality sleep per night. Fuel your body with adequate carbohydrates to replenish glycogen stores and sufficient protein to repair muscle tissue. Don't be afraid to take a rest day—it's when the real progress happens.

By addressing these common mistakes, you'll not only reduce your risk of injury but also become a stronger, faster, and more resilient runner.