Starting a Running Routine? 5 Common Mistakes That Lead to Injury
Running is one of the most accessible ways to stay active and clear your mind. If you’re new to it or jumping back in after a break, it’s easy to make mistakes that can lead to injury. At Beyond Podiatry, we love seeing our patients hit the ground running, but we also know that smart, safe training makes all the difference.
Last year, our Race Season Ready Series of articles helped runners of all levels gear up with a deep dive on race types, accessible training plans with comprehensive references, shoe selection, hydration strategies, and more. Whether you’re walking or running, going for a 5K or a marathon, we’ve got your back, your feet, and are here to support your training journey!
Please feel free to check out our blog for all of our Race Season Ready articles and come see our team if you’re ready to start your own training routine!
Let’s walk (or jog!) through five of the most common beginner mistakes, how to spot the early signs of trouble, and what to do if your body needs help recovering.
1. Doing Too Much, Too Fast
It’s tempting to go all in when motivation strikes, but ramping up mileage or intensity too quickly is a top cause of running related injuries. When your bones, muscles, and connective tissues haven’t had time to adjust, the stress can add up fast.
Watch for warning signs like aching shins, pinpoint pain along the bone, or a dull ache in your heel or Achilles tendon. These may be early signs of shin splints, stress fractures, or tendinitis. If your foot pain feels sharp or gets worse with each run, it’s time to pause your training and give your body a break.
Use rest, ice, and low impact cross training like swimming or cycling to stay active without adding pressure. If pain persists for more than a few days or alters the way you walk, schedule a visit with one of our podiatrists. Head to the ER if you can’t put weight on your foot or notice rapid swelling and bruising.
2. Skipping the Warm Up and Cool Down
We get it. You’re excited to get moving! But skipping your warm up or cool down routines will increase your risk of muscle strains and plantar fasciitis. A good warm up prepares your joints and muscles, while a cool down helps with recovery and flexibility. Whatever you do, never skip stretching at the end of your training sessions!
Common red flags include tight calves, foot arch pain first thing in the morning, or a sharp, stabbing pain in the heel. These often point to inflammation in the plantar fascia or strain in the calf muscle group.
Build in five to ten minutes of dynamic movement (like walking lunges or jumping jacks) before your run, and finish with static stretches and gentle foam rolling. If you notice pain when getting out of bed or after long periods of sitting, check in with our office. If a sudden strain causes loss of function or collapse, don’t wait! Get to the ER right away.
3. Wearing the Wrong Running Shoes
Not all sneakers are created equal. Shoes that don’t fit properly or match your foot type can lead to discomfort and injury over time. This includes shoes with too little support, too much mileage on them, or the wrong arch profile.
Signs of shoe-related issues include aching arches, numb toes, frequent blisters, or bruised toenails. You might also notice ankle instability or pain that travels up the leg.
Make sure your shoes match your gait and foot shape. Visit a running store with trained staff or consult with one of our podiatrists to find a good match. If pain continues after changing shoes, it may be time to explore orthotics or a deeper foot evaluation with our team. Go to the ER if you’re dealing with an open wound, infection, or pain that prevents you from walking.
4. Ignoring Recovery and Hydration
Your body needs more than movement. It needs recovery time, hydration, and nutrition to repair and grow stronger. Skipping rest days or not fueling properly will leave your body more vulnerable to injury.
Look out for ongoing muscle fatigue, persistent soreness, foot cramps, and dizziness, especially in warmer weather. These are often signs of overtraining or dehydration.
Build in full rest days and hydrate consistently, not just during and after your run. If foot cramps keep returning or fatigue impacts your stride, reach out to our team. Confusion, nausea, or symptoms of heat exhaustion are signals to seek emergency help right away.
5. Not Following a Training Plan
Running without a structured plan can lead to erratic training, poor form, and burnout. A smart plan includes progression, recovery, and cross training to help you stay strong and motivated.
If you’re frequently sore, losing momentum, or seeing a plateau in your performance, it may be time to reassess your approach. Overuse injuries and mental fatigue often show up when training lacks structure.
Choose a plan that matches your race distance, body type, and personal pace. Not sure where to start? Revisit our Race Season Ready Series for a variety of plans that work for all levels and life stages. We have recommendations for everyone from seasoned runners to folks looking to walk their first marathon to runners not looking to enter a race at all!
If you experience foot pain even after a short run, come in for an evaluation. For serious falls, sudden swelling, or intense ankle pain, don’t wait. Go to the ER.
Ready to Run? Let’s Do It Right.
Starting a fitness routine is a huge win for your health, and we’re here to help you stick with it safely. From finding the right shoes to managing aches and injuries, Beyond Podiatry is your partner in prevention and performance.
