8 common running training errors and how physiotherapists can help

Running is a fantastic way to stay fit and healthy, but improper training can lead to a host of issues. In this blog post, we’ll dive into eight specific running training errors and provide solutions to help you avoid injuries and maximize your running potential.

  1. Insufficient Warm-Up:

Error: Skipping a proper warm-up can result in muscle strains and decreased performance.

Solution: Implement a dynamic warm-up routine including leg swings, high knees, and hip circles to increase blood flow and prepare your muscles for the run. Talk to a physiotherapist for more personalized warm-up exercises if needed.

  1. Overtraining:

Error: Pushing too hard without adequate rest can lead to overuse injuries and burnout.

Solution: Create a well-structured training plan that includes rest days and gradual progression. A physiotherapist can assess your training schedule and suggest adjustments to prevent overtraining, or create a training plan aligned with your goals.

  1. Poor Biomechanics:

Error: Running with improper form can cause various issues, from shin splints to lower back pain.

Solution: Work with a physiotherapist to improve your biomechanics. Focus on maintaining good posture, midfoot striking, appropriate cadence and efficient arm movement.

  1. Neglecting Strength Training:

Error: Many runners skip strength training, which can lead to muscle imbalances and injuries.

Solution: Incorporate strength exercises targeting your core, hips, and legs into your routine. A physiotherapist can design a personalized strength training plan to address your specific needs.


  1. Inadequate Flexibility:

Error: Lack of flexibility can limit your range of motion and increase the risk of injury.

Solution: Include regular stretching and mobility exercises in your routine. Consult a physiotherapist for a flexibility program tailored to your body’s needs.

  1. Ignoring Pain:

Error: Running through pain can worsen injuries and delay recovery.

Solution: Listen to your body. If you experience persistent pain, consult a physiotherapist to diagnose the issue and recommend appropriate treatment and recovery strategies.

  1. Overstriding:

Error: Overstriding (taking excessively long strides) can lead to knee and hip problems.

Solution: Focus on a shorter, quicker stride. Work with a physiotherapist to analyze your gait and develop exercises to correct overstriding.

  1. Poor Recovery Practices:

Error: Neglecting recovery can result in chronic injuries and fatigue.

Solution: Prioritize post-run stretching, foam rolling, and rest. A physiotherapist can guide you in developing a comprehensive recovery routine to enhance your performance and minimize the risk of injuries.


Do you make any of these 8 common running training errors?

By addressing these eight detailed running training errors with the guidance of physiotherapy, you can unlock your full potential as a runner while minimizing the risk of injuries. A proactive approach to training and listening to your body are essential for a successful running journey. 



Keep in mind this is general advice that applies to most people, but if you have a previous injury, or additional concerns, book in for an Initial Consult with a Physiotherapist for an individual assessment and personalised advice.

You can book online with one of our Physiotherapists here