Many runners analyse every aspect of their performance to find and fix the smallest faults. And expert guidance often centres around correction – how to fix bad form, poor pacing, or other bad habits that may be holding you back from achieving a new PB. But what if some seemingly poor training strategies actually help you become a stronger, more sustainable runner?

The behaviours you think are wrong may actually have you on the right track.

We talked to run coaches about common behaviours they see athletes try to correct, when they really shouldn’t.  Here are the six habits that might look bad on paper, but can boost your running performance and give you confidence that you’re on the right track to speed and endurance.

1. Walking During A Run
For many runners, walking feels like a sign of failure or a lack of toughness. But that couldn’t be further from the truth. Runners who walk during their runs receive plenty of fitness-building benefits, according to Danielle Hirt, certified run coach and founder of Run With Coach D. “Walking while running is a sneaky performance booster for all distances,” she says.

Slowing to a walk during recovery intervals in a speed workout allows your heart rate to come down far enough so you’re able to take on the next rep with renewed energy. And strategic run/walk intervals sprinkled into easy or long runs can allow for more sustainable zone two training by keeping heart rate in the correct zone.

Runners shouldn’t shy away from carrying that run/walk strategy into races either, says certified coach and personal trainer, Josh Wessler. “If you practice walk breaks in training, you’ll have them as a tool to use on race day,” Wessler says. “You’re giving yourself more options.” You can quite literally run/walk anything from a mile to a marathon.

2. Starting Out Slow
Plenty of athletes get discouraged when their first kilometre of any run is slow compared to the rest of the run, says Mike Given, certified run coach based in New Jersey.

“Runners think something’s wrong with them because everyone else takes off right away,” Given says. “But starting slow is exactly what you should be doing. It gives your body time to increase blood flow to muscles, improve oxygen delivery, and mentally focus on the run.” It also promotes a more manageable pace that you’re able to hold comfortably through the end of your run. Basically, by starting out slow, you’re preventing mid-run burnout.

A slow first kilometre of a run isn’t wasted time – it’s your body’s way of getting into rhythm. Every runner’s warmup curve looks different, and learning what yours feels like is part of becoming a smarter, stronger runner. If it happens to be slower than everyone else on, say, a group run, that’s okay. Maybe head out a few minutes earlier than your group next time, instead of gassing yourself to keep up right out of the gate.

3. Racing Often
Some runners love race-day energy so much that they sign up for every local 5km or half-marathon they can find. Conventional wisdom says racing too often leads to burnout, injury, or both – but if you learn to race strategically, you can still get your fix.

“There’s nothing wrong with racing frequently if you know how to pull back,” says Tia Pettygrue, certified run coach based in Florida. “Of the 179 half marathons I’ve run, I’ve ‘raced’ fewer than 30 of them.”

Pettygrue uses many races as part of her long-run training, running some easy, mixing in tempo miles to others, or using a shorter race to test her marathon pace effort. “Running races during training can benefit you if executed properly,” says Pettygrue. “You don’t have to go all-out every time.”

If you love the community and excitement of racing, keep it up! The key is not running every race super hard. Treat some events as social runs or supportive workouts. You can gain race-day experience and keep your training fresh.

4. Using the Treadmill
Few pieces of running equipment get as much hate as the treadmill, often dubbed the “dreadmill” because of its stationary, cooped-up nature. But it’s far from a runner’s enemy.

“For many runners, the treadmill is their only option for training,” Henry David Hall, certified run coach based in Connecticut, tells Runner’s World. “It allows them to run safely when it’s dark, when the weather is bad, or when childcare makes it impossible to get outside.” You should never feel shame in using a treadmill, especially if it’s the one thing that allows you to get up and move in the first place.

Beyond convenience, treadmill running can serve as an excellent tool for beginners learning pacing or experienced runners dialling in specific effort levels. “The treadmill helps maintain proper intensity for the duration of the run,” Hall says.

5. Eating “Unhealthy” Foods
Runners sometimes think that becoming a runner means adopting a squeaky-clean diet right away. While cutting out processed foods and emphasising nutrient-rich options certainly has advantages, fueling smart doesn’t have to mean always eating perfectly, Hirt says.

“Marathoners need carbs,” says Hirt. “Sometimes the easiest way to get them is through a sweet treat post-run or some candy during a long run.” Sugar, after all, is fuel and in marathon training, it can be the one fuel option that works for you.

Hirt also sees runners put pizza in the “bad food” category. However, eating a few slices the night before a long run provides a great source of carbs to get you through the kilometres the next day. It’s important to remember both moderation and purpose, Hirt says. A little junk food doesn’t derail your training, but not changing a poor diet at all can also inhibit performance gains.

6. Moving or Missing Workouts
Missing the occasional workout causes many runners stress. “Often, I find runners think it means that they’re not training consistently, [their coach will] be disappointed in them, or that they’ve totally blown their whole training cycle,” says Kate Baughman, Kentucky-based certified run coach.

However, Baughman says there’s no need to worry about missing or shuffling around a workout or two. Learning to adapt to change is simply smarter training. Missing a workout is often unintentional. Unforeseen circumstances arrive and impede planned activities—that’s just how life is sometimes, Baughman says. When things do pop up, it’s important to make the most of the impromptu recovery day.

If you’re unable to tackle a hard or long speed workout, maybe you knock out a few easy kilometres instead.

If you’re physically ill, going out for a run could end up hurting you more than helping you. In that case, Baughman says taking a full rest day should not give runners stress because it can help them recover, reset, and get back on track the fastest.

“I’m not advocating doing difficult workouts only under perfect conditions,” Baughman says. “But when runners give themselves some grace, I find they usually come out on top and, crucially, avoid burnout in the long haul.”

If you train with a coach, make sure you contact them with any questions or concerns that come up, especially if you have to miss or reschedule a workout, Baughman says. Remember: Coaches are there to help you navigate the ebbs and flows of your training cycle.

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