Correct Your Running Errors

Lots of beginners (and veteran runners) make the same mistakes over and over. Getting stuck in a bad pattern is not only frustrating, it limits your ability to run as well as you should.

Here are proven ways to correct the most common running errors:

Each time I start a race, I have to walk or drop out before the finish.

The fix: You’’re going out too fast. Next time, start a little slower so you’ll have the energy to finish strong. Practise race pace once a week. At a track, run your goal pace for one lap (time yourself so you don’’t go too fast). Walk for half a lap, and repeat.

You can also do this on a one kilometre stretch of road, taking a walk break halfway through. If you go out too fast in the race, walk for 20 seconds, then try to hit your goal pace again.

Running my 6-minute pace makes me feel discouraged. I have a hard time staying motivated.

The fix: Remember, at one point, just the idea of a run felt daunting. Improvement comes after consistent training over weeks and months. To stay motivated, give each run a purpose.

Reserve one day for a long run, a day for speed, and a day for fun – explore a beautiful trail or make a date to run with friends.

On your speed day, warm up for 10 minutes, then run for two minutes at a pace that’s 30 seconds faster than usual, and walk for two minutes. Repeat this cycle, then cool down with 10 minutes of easy running.

Whenever I get into a groove, I get hurt and have to take time off. I can’t get momentum to improve.

The fix: You’’re doing too much too soon. Increase your effort gradually, and take more time to recover.

Start with a short run of, say, 10 minutes, and as you get stronger, extend it by three minutes at a time. Take walk breaks more often or run every other day. If you feel pain during a run, stop and take a few days off. If the pain persists, see a physiotherapist.