Sam Gash: 5 common running mistakes you’re probably making (and how to avoid them)

Running may seem straightforward, but simple mistakes that can lead to injury (and time off the pavement). Thankfully, most of these are avoidable – as AIA Vitality Ambassador (and certified ultrarunner) Sam Gash explains.

When it comes to running, there are a few mistakes I see commonly. Many of them revolve around not respecting your body properly – especially for new runners.

If you’re new to running, you’re more likely to get injured because you haven’t properly trained your body. This can easily lead to various overuse injuries, which can put you out of action for a while.

We often have a goal to run a certain distance, but you can’t go from zero to hero. Learn to respect your body and remind yourself that there is enjoyment in the process, rather than just the result.

Every time you hit a new distance or manage to achieve training consistency throughout the week, remember to celebrate. Don’t just think about how you haven’t hit your end goal yet – the quality of your sessions is more important than the mileage.

I recommend following an incremental training program. If you have a goal in mind, give yourself a realistic timeframe to achieve it. Consider the other commitments and sources of stress in your life. If you need help, speak to a coach, connect with a running group, or speak to your friends that run, then create a formula that works for you.

The best runners develop all aspects of their bodies – especially in the areas where they’re weak. Some people think running is all about the lower body, but it involves more than that – especially if you want to achieve good energy efficiency.

For example, the posterior chain is incredibly important to your running. It’s worth spending time in the gym – I call it ‘dirty work’ – to build up your strength.

Having a strong body also plays a large role in your running posture, which lets you perform better for longer. Lower your shoulders with your head and hands relaxed, and constantly making sure your glutes are engaged while driving your pelvis forward. This way, you’re always pushing from your strongest muscle group.

When you train, remember to listen to your body. You’ll feel sore when you push yourself, but you must know how to differentiate between discomfort and pain.

With enough rest and recovery, you can train with discomfort – for example DOMS (delayed onset muscle soreness) – but you shouldn’t train under pain. If soreness lasts longer than expected or if it keeps reoccurring, I’d suggest dialling back the training and seeing a medical professional.

Shoes are the most important piece of gear when it comes to running, but that doesn’t mean you should stress over them.

When you’re looking for a new pair, don’t rely purely on your friend’s recommendations. Everyone’s feet are shaped differently, so head to a running store and try as many models as you can. Don’t get shoes that are too tight – if they don’t feel good to start with, they’re rarely going to feel good after a long run. Try to visit a store that has a treadmill to see how well they perform in action.

Cushioning is also another important factor that comes down to personal preference, some people like softer cushioning, and some stiffer. Run as much as you can and find out what works for you. 

Stretching is a great way to prevent injuries, but it’s important that you do the right stretches at the right time.

Many people tend to focus more on static stretches before their runs under the impression that it prevents injuries, but studies have shown that this isn’t entirely accurate.

Performing dynamic stretches to warm up is much more effective for preventing injury, as your body is moving in a motion more akin to a run. Try exercises like leg swings, lunges and glute activations to help your body ease into exercise and do your static stretches at the end of your run.