Whether you’re new to running or chasing a new personal best (PB), having the right foundations can make all the difference. At PROHEALTH PHYSIO & FITNESS (EP), we’re not just passionate about performance. We are committed to helping you run safely and sustainably. Setting and achieving running goals can be deeply rewarding, however, obstacles like unrealistic expectations, pain, or injuries can derail even the most motivated runners. To support a safer and more successful journey, here are two common running mistakes and how to avoid them.
Mistake 1: Neglecting Strength Training
Many runners shy away from strength training, either out of concern for “bulking up” or a lack of awareness of its value. Research, however, shows that strength work is a game-changer.
A 2017 study examined the effects of a 40-week strength training program on competitive distance runners. The findings were clear: strength training improved speed, running efficiency, and muscular strength without adding unwanted muscle mass.
Beyond performance, strength training plays a powerful role in injury prevention. According to a 2014 meta-analysis, targeted exercise interventions can reduce sports injuries by up to two-thirds and overuse injuries by nearly 50%.
A well-structured strength routine isn’t optional, it’s essential! Our Exercise Physiologists (EP) specialise in designing exercise programs to help people of all levels enjoy running while helping minimise injuries.
Mistake 2: Unrealistic Timeframes and Training Loads
Ambitious goals are great, but ramping up too quickly puts you at serious risk of injury. One major study found that when weekly training load increases, staying within ±10% of the previous week, injury risk remains below 10%. But spike that load by 15% or more, and your risk can soar to 21–49% (Gabbett, 2016).
Gradual progression is your best defence. Stick to training increases of less than 10% per week to keep your body in the safe zone.
Ready to take your running to the next level?
Book an appointment with our team today to create a tailored plan that supports your individual goals, whether you’re aiming for your first City2Surf, Lane Cove Fun Run or chasing a marathon PB.
- Gabbett TJ. The training—injury prevention paradox: should athletes be training smarter and harder? Br J Sports Med 2016;50:273-280.
- Beattie, K, Carson, BP, Lyons, M, Rossiter, A, and Kenny, IC (2017). The effect of strength training on performance indicators in distance runners. J Strength Cond Res 31(1): 9–23.
- Lauersen, J. B., Bertelsen, D. M., & Andersen, L. B. (2014). The effectiveness of exercise interventions to prevent sports injuries: a systematic review and meta-analysis of randomised controlled trials. Br J Sports Med, 48(11), 871-877