The prerun routine isn’t all that sexy or exciting, which means it often ends up on the chopping block for time-strapped runners.

But deprioritising this part of your training comes at a cost: If you really want to perform well and minimise your risk of injuries, then it pays to be strategic about what you’re doing in the minutes and even hours before a run, says exercise physiologist and run coach Janet Hamilton. We rounded up common mistakes runners make before a run and how to correct or avoid these pitfalls altogether so you can perform at your best.

1. Going Straight from Your Desk to the Road
You power down your laptop after a long day of work meetings and realise the evening’s already slipping away. Feeling pressed for time, you slip on your sneakers, open the front door, and immediately begin your six-mile run. Sound familiar?

Beelining it from your desk job to a run can be super tempting when you’re squeezing a workout into a jam-packed day, but both Hamilton and Matt Campbell, run coach at PRO Club / Bay Club, warn against it. “The biggest problem is injury [risk],” Campbell tells Runner’s World.

When you jump straight into running without a warm-up, “there’s a higher probability you’re going to tweak or pull a muscle in the first five to 10 minutes of your run,” he explains. This is especially true if you’ve been sitting at a desk at all, since that stagnant position can stiffen your joints and tighten your muscles.

But even if you don’t get injured, all that stiffness will likely compromise the efficiency of your stride and make your run feel less comfortable.

These reasons are why Hamilton and Campbell advise a warm-up before any run – even short, easy ones. The ideal warmup duration depends on the intensity of your run, Hamilton says. For example, you’d want a longer one before a speedwork session, compared to a zone 2 run.

But for consistency’s sake, Campbell recommends doing the same 10- to 15-minute warm-up before any run. This helps “build the habit,” he explains. “Every time you go for a run, you have the same warm-up routine and can book that amount of time.”

As for what the ideal warmup entails, well, that brings us to our next point.

2. Favouring Static Stretches Over Dynamic Ones
For decades, runners did static stretches – those where you get into the end range of motion and hold – as part of their pre-run routine. But nowadays, experts recommend dynamic stretches (where you actively move a joint through its full range of motion) as the better bet. So if you’re still favouring the static ones in your warm-up, it’s time to modernise.

During your pre-run warm-up, “you want to take your joints through a reasonable range of motion, but there’s no sense in going to end range in static stretches—that’s not what running asks of your body,” Hamilton says. “Running asks your body to move.” And dynamic stretches prepare your body for that action by boosting blood flow to your muscles, making them pliable for your run, Campbell says.

Plus, some research suggests doing static stretches before exercise can decrease maximal strength and power output, though Hamilton points out this isn’t really relevant to distance running, which is more about muscular endurance. These findings may, however, apply to speedwork days.

For a comprehensive pre-run warm-up, Campbell recommends starting with five to 10 minutes of fast walking to get your heart pumping and blood flowing, followed by a few minutes of dynamic stretches such as leg swings, high knees, butt kickers, and hip openers. You can also do gait drills like side shuffles and backward jogging to wake up your neuromuscular system, Hamilton adds.

One caveat to all this: If you’re recovering from an injury that’s caused, in part, by muscle tightness – for example, plantar fasciitis spurred by tight calves – then you may really benefit from some static stretches sprinkled into your warm-up, Hamilton says. “But for the general runner,” she says, “those static stretches don’t happen in the pre-run. ” They happen at other times.” Like in the post-run cooldown, for example.

3. Neglecting Pre-run Fuel
Maybe you don’t feel hungry, you’re worried about GI issues, or it seems too early in the morning to eat. Whatever the reason, you’re starting a run on an empty stomach.

This may seem like a harmless choice, especially if you’re going for a short, easy run, but Kristy Baumann, a Minnesota-based registered dietitian who works with runners, says it’s a big no-go.

Just like a car needs gas (or electricity) to work properly, your body needs fuel to run, Baumann tells Runner’s World. So going without can cause you to feel more sluggish on your run and increase your levels of cortisol, the stress hormone, Baumann says. Higher cortisol places more stress on your body, and for women in particular, this can affect hormone health, Baumann explains.

Moreover, if neglecting to eat pre-run is part of a broader pattern of underfueling, you’re also at greater risk of injury, Baumann points out. That’s in part because when your body isn’t getting all the calories it needs, it can break down muscle as a source of energy instead, she explains. Underfueling can also harm bone health, upping your risk of fractures.

The solution: Eat a small carb-rich snack before your morning workout. “Even if it’s an easy two- or three-mile run, you still benefit from having something to eat before,” Baumann says. She recommends having about 20 to 30 grams of simple-to-digest carbs 15 to 60 minutes before a morning run, with more possibly needed depending on how long you’re planning to exercise.

Some ideas: A banana, a piece of white bread, two graham cracker sheets, three pieces of dried mango, or half a bagel with honey or jam (with the option to add some peanut butter, if desired). If you’re running later in the day, make sure it’s been no more than two hours since you’ve had a snack or no more than three to four hours since your last meal, Baumann says.

If you’re navigating GI issues while running or you’re not used to eating that much before exercise, Baumann advises gradually scaling up to that amount.

4. Chugging a Bunch of Water
Yes, it’s important to start a run well-hydrated, but gulping down a bunch of water 30 minutes before you head out the door isn’t the hack you think it is.

Excessive chugging can spur frequent pee breaks during your run and cause water to uncomfortably slosh around your stomach as you stride, Baumann says. Plus, it doesn’t actually hydrate you all that well. “Your body won’t absorb water that fast, and it needs electrolytes to actually absorb the fluids as well,” she explains.

A better approach: Be consistent with your hydration throughout the day instead of overemphasising water immediately pre-run, she says.

And, if it’s time for your run and you suddenly realise you’re dehydrated, drink a glass of water with electrolytes in it and then bring fluids with electrolytes with you to sip while you run, she says. If you’re feeling really dehydrated, consider scaling back your planned run for the day and trying again tomorrow, Campbell adds.

5. Forgetting to Check the Weather
This one’s pretty self-explanatory. Unless today’s run is on the treadmill, it’s smart to know what you’re in for weather-wise. Neglecting this step can increase your chances of underhydrating (if it’s hotter or more humid than you realise) and dressing inappropriately (and thus getting too hot, cold, or sunburned). It can also potentially land you in a dangerous situation – for example, you could encounter a thunderstorm, extreme wind, or poor air quality.

It literally takes just a few seconds, but it can make a huge difference for the comfort and safety of your run, Hamilton says. If you find yourself regularly spacing on this step, set up a reminder on your phone or place a sticky note by your running shoes.

6. Not Having a Plan
Heading out the door and just randomly running at whatever pace and distance feel right in the moment might work for some folks, but Campbell always advises his athletes to step out with a plan. This keeps you focused, and it also helps prevent overtraining, he says.

Hamilton agrees. Before you start your run, “take a moment to think about what the purpose of this workout is, what it is I’m trying to accomplish, and how I can best do that,” she says. You can write this out on a piece of paper, type it up in your phone, or simply lock it in your mind.

Some days, “it may be as simple as there really isn’t a purpose. This is a no-agenda run. I’m just going out to enjoy myself on a mountain trail,” Hamilton says. And other days, it may be more complex. For example: “My focus is to lock into my marathon pace for the middle eight kilometres of this 16km run.”

Either way, reminding yourself of the purpose of the workout beforehand can help each run be more productive, Campbell says.

7. Ignoring Pain
If you notice any unusual pains as you’re gearing up for a run – for example, something feels off in your knees, hips, or lower back, and the sensation doesn’t improve as you get into your warm-up – don’t just soldier on with your workout, Campbell warns. Doing so can set the stage for injury, he says.

Instead, postpone your run for the following day or turn it into a gentle walk (assuming walking doesn’t contribute to the pain), he says.

8. Neglecting Sleep
Going into a run sleep-deprived may seem like no big deal, but it can actually put you at risk for injury, Campbell says. That’s because lack of sleep can cause you to zone out on a run, increasing your chances of tripping over an obstacle in your path or even your own feet.

It can also sabotage your performance: “You want your muscles to be working at full potential, and if they’re not fully rested, they won’t work as well as they should,” Campbell says. Plus, when you’re zonked, your mental game will likely be off, too, which means you may have a harder time executing the details of your workout.

All of this is why Campbell recommends prioritising adequate, quality sleep before you run and postponing any runs on those days when you’re seriously dragging.

9. Wearing Brand-New Gear
We all get giddy over new gear. But donning your brand-new apparel on a run, particularly on a long or intense run, isn’t a great idea.

“I’ve had quite a few clients who go buy a new pair of shoes and then go for their 10-mile run,” Campbell says. “And then they can’t walk the next day because they have blisters in five different spots.” This can also happen with most any other type of workout apparel, Campbell says, including socks, shorts, and sports bras.

Instead, break in your equipment on short, easy runs, or better yet, short, easy walks, Campbell says. Your feet, inner thighs, and bra line will appreciate it.

10. Psyching Yourself Out
Fact: “The mental game for running is tough,” Campbell says. When gearing up for a big or hard run, it’s easy to doubt your abilities. But getting trapped in a negative headspace can undercut your performance and lower the overall enjoyment of the run.

As an antidote, Campbell suggests visualisation. It’s a tactic he uses before races by watching videos of the course and then visualising himself at different points along the way. “Seeing myself in my head in the environment provides some confidence that I can do it,” he says. And this makes the overall experience less daunting.

To apply this to your training runs, Campbell recommends taking a few minutes during your warm-up to mentally picture the route you’re about to tackle. “When you’re doing some of your easy jogging to start, or dynamic stretches, you can visualise: Okay, I’m gonna head down this way to this house, and then I turn right, and I’m running through the park. I turn left, and then I’m gonna loop back around to my house, and then I’ll be done.”

Simply thinking through the run can get you more excited about it, so you execute it well.

Originally published on Runner’s World US

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