by Tina Lehman

Created on: April 28, 2009

While running seems like a fairly easy sport, there are many things that can go wrong. Having had several running mishaps and missed weeks due to injuries, I have learned many running lessons the hard way. While there are several running mistakes a new (or even seasoned) runner can make, there are also ways to avoid them. After all, what is better than learning from someone else's mistakes?

Buying cheap shoes

Shoes are the most important piece of running equipment. Take care in purchasing them so you get a pair you know fits well and is suited for your running style. Purchasing them from a running specialty store is your best bet, because the staff (who are generally runners themselves) can help you find the best shoe for you. It is important to know that running shoes are not cheap, but they do not have to be expensive to be good.

Not keeping track of shoe mileage

Running shoes are typically good for only 300 to 500 miles at which time they wear out and can begin to give you trouble. Buying shoes every six months or so can help you avoid this. But, if you put very few or very many miles on your shoes each week, six months may be way too frequent or not frequent enough for new shoes. Keeping track of mileage will help you gauge not only when you should purchase shoes, but how long you can own a pair of shoes before replacing them.

Breaking the ten percent rule

The "ten percent rule" has to do with the distance of your weekly long run and states that you should not increase your mileage more than ten percent over the longest distance run in the past week. For instance, if your longest run was 5 miles last week, your longest run this week should probably not be longer than 5.5. miles.

Disregard your running surfaces

Running on asphalt daily can take a toll on your body, and concrete is even harder. Varying your running routes to include gravel or grassy trails will help you avoid overuse injuries associated with running on hard surfaces.

Not cross training

Cross training (swimming, cycling, weight training) allows runners to use muscles that do not get worked during runs, which helps prevent muscle imbalances runners can develop.

Not stretching

Stretching will help you maintain flexibility and aid in the prevention of injuries. Make sure to stretch muscles after they are warmed up.

Not listening to your body

Most runners end up with one type of injury or another. Many mistakes are made when runners attempt running again too soon after an injury. Learn to listen to your body and rest when necessary. Visit your physician if you are uncertain as to how to treat or best recover from an injury. Two weeks resting from an injury is much better than having to take months off later when the injury does not heal or becomes worse.

Running on unfamiliar routes

Running in unfamiliar territory can be an adventure, but can also be dangerous. If running somewhere different, make sure to know where you are going before leaving for a run lest you end up lost or in a bad part of town. Also make sure to let someone know where you are going and what time you expect to return.

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