As a runner, it’s easy to fall into the trap of pushing harder, training more, and focusing on mileage. But pushing too hard without a balanced approach can lead to setbacks, injuries, and frustration. Whether you are just starting or are an experienced runner, recognizing and avoiding these common mistakes can help you stay healthy, improve performance, and enjoy running for years to come.
Mistake #1: Taking complete rest instead of relative rest.
When an injury strikes, the instinct is often to stop running completely. And while a break might seem like the best way to recover, stopping all activity can sometimes do more harm than good. Complete rest can lead to detraining, muscle atrophy, and a much harder return to your usual pace and mileage.
“Running should be enjoyable, not painful,” says Zach Kaufman, PT, a physical therapist at The Iowa Clinic Johnston Physical Therapy clinic. “It may only take a few small modifications to keep you training happily.”
Instead of stopping all activity, they key is to embrace relative rest – a smart and strategic way to stay active without aggravating the injury. This may mean adjusting the intensity and volume of your running to allow for recovery without completely stopping your activity. Incorporating low impact activities like swimming or cycling during recovery can help maintain your fitness levels and minimize muscle loss.
Mistake #2: Running every run at a high intensity.
While running at a high intensity can improve performance, doing so for every run can be detrimental. Recovery is key, and not allowing your body enough time to rest between hard workouts can lead to fatigue, overtraining, and ultimately burnout.
“Not every run should to be an all-out effort,” says Zach. “Your body needs days to rebuild and adapt. Plan to keep your easy days easy to allow your hard days to stay hard."
Running at a high intensity every day doesn’t give your muscles and joints the time they need to repair and strengthen. Instead, incorporate easy runs, recovery days, and cross-training into your routine to balance intensity and recovery.
Mistake #3: Underfueling your body.
Running on empty doesn’t just feel bad – it actually puts your health and performance at risk. Many runners, especially those with weight loss goals, fall into the trap of eating too little to support their training. But proper nutrition plays a pivotal role in a runner’s performance and recovery.
“To run well, you need to eat well,” says Zach. “Runners need enough calories, carbs, proteins, and healthy fats to support their training. Carbs are your primary energy source, protein aids muscle repair, and fats support joint health and endurance.”
Consistently skipping meals or eating too little can lead to fatigue, increased injury risk, and poor recovery. If you’re unsure what or how much you should be eating, a registered dietitian can help point you in the right direction.
Mistake #4: Neglecting strength training.
Did you know that running places up to four times your body weights on your joints with every step? Without the proper strength training, your muscles, bones, and tendons may not be able to handle that repetitive stress, leading to potential injury.
Bodyweight squats and lunges are a great start but may not be enough. To build the strength necessary to protect your joints and tissues, Zach recommends weighted exercises such as squats, deadlifts and calf raises with barbells or dumbells. These will not only make you stronger, but also more resilient to the repetitive stresses of running.
Mistake #5: Avoiding professional help.
It’s all too common for runners to push through pain or avoid seeking professional help after a frustrating experience. But finding the right provider can make all the difference.
“Runners are a unique group, and their injuries need to be treated accordingly,” Zach says. “A sports medicine specialist or physical therapist who understands running can help modify training, address weaknesses, and keep you running pain-free.”
Don’t wait until the pain becomes unbearable. Seeking a provider who specializes in working with runners can help you get personalized guidance, recover faster, and prevent future injuries.
Run smarter, not harder.
Running should feel empowering, not defeating. By avoiding these common mistakes, you can set yourself up for a stronger, healthier running journey.
If you find yourself struggling pain or persistent injury – our physical therapists can help. Schedule an appointment online or call 515.875.9706 to get you back on the road to recovery.
ZachKaufman , PT
Zach Kaufman, PT joined The Iowa Clinic’s Johnston Physical Therapy department after experiencing firsthand the exceptional care provided to him and his family. Inspired by the positive experiences and encouraged by a classmate who also works at TIC, Zach knew it was the ideal place to advance his career.
His passion for physical therapy stems from his love of anatomy, science, and sports, coupled with his desire to build meaningful connections with his patients. Zach finds the most rewarding aspect of his job to be empowering patients to recognize their body’s strength and resilience, helping them achieve goals they once thought impossible.
Originally from Cedar Rapids, Iowa, Zach is proud to call Iowa home. He enjoys spending time with his wife, daughter, and two dogs. When he's not at work, you’ll find him running, lifting, cooking, or enjoying the outdoors. If he weren’t a physical therapist, Zach could have seen himself pursuing a career as an engineer or a chef.