top of page

Top 10 running mistakes that can cost you big time.

Updated: Sep 5, 2021

Here are some of the top 10 running mistakes that can cost you big time while getting into a consistent running routine.

  1. NOT warming up: Please take the time to warm up, it helps you get ready to run and avoid injury. An ideal pre-run dynamic warm up can include jogging in place, butt-kicks, jump ropes or jumping jacks.

  2. NOT wearing the proper clothing: Always layer your running outfit depending on weather. Avoid adding bulky layers which can be heavy to lug around once you're warmed up. Be sure to wear a well supporting sports bra, air wicking top, a thin sweatshirt if needed and leggings with good compression and pockets make it easy to keep your phone and credit card.

  3. NOT eating before you go running: Our bodies need fuel for our workouts, so eat a good carb/ protein combo 30-45 minutes before you go running. For long distance runs, add a good healthy carb in your meal the night before too.

  4. NOT drinking enough water: Hydration is key to keep energy levels high, so drink up to a gallon a day leading up to the race day.

  5. NOT working on strength building: Most runners injuries happen due to bad form, or lack of strong muscles. Focus on total body and core strength as part of your training and maintain a good posture while running.

  6. NOT wearing well-fitted sneakers: Get a professional shoe fitting done, it will help you identify any imbalances and find proper supportive sneakers for your feet. Most sneaker stores will offer it at no cost and help you find the best option for YOU.

  7. NOT landing soft: Pounding the ground hard while running is one of the top reasons for shin pain, or ankle and knee pain. Aim to land soft on the ground and maintain a balanced stride.

  8. NOT focusing on breathing: You have to train yourself to control your breathing. Find a rhythm and stick to it. Slow down when you're getting out of breath and speed up when it gets easier.

  9. NOT pacing yourself: Most runners go all out and run out of steam when they first start running. This leads beginners to feel disheartened and makes them want to give up. Instead, focus on a pacer run, where you are trying to make the distance, even if it is at a much slower pace.

  10. NOT having fun: A lot of runners put too much pressure on themselves to meet a certain target and that can lead to a stressful experience. So. make it fun, put on a fun playlist, set some small challenges for yourself and celebrate each small win. If you are running outdoors, be sure to enjoy the breeze and the view.

Is there one or more of these that you need to work on? Let's identify the weak spots and eliminate them for better, faster, longer runs. My virtual fall running challenge begins September 13th and you can sign up here.


Blogger bio: Chitra Rochlani is a NASM certified weight loss and body transformation coach. Chitra empowers her clients to break free of the diet mentality and develop a high speed metabolism using fitness, nutrition and mindset tools. She believes that her personal weight loss transformation and work with hundreds of clients gives her a unique perspective in an industry focused on quick fixes and gimmicks. She uses her "Fit Warrior" method to combine nutrition, fitness and mindset to help her clients look, feel and perform at their best.

123 views0 comments

Recent Posts

See All


bottom of page