5 Running Mistakes Holding You Back

Running seems simple: just lace up your shoes and go.

But if you’re trying to build endurance, lose fat, or actually get better at running, there are a few common traps that almost everyone falls into early on.

Here are 5 of the most common running mistakes I see (and how to avoid them):

1. Running too hard

This is #1 by a mile. I promise, even if it feels easy, it's probably not easy enough.

To start, keep easy run <75% of max HR or < 180-age.

Fix it: Limit yourself to one hard run per week. Everything else should be easy, I mean really easy. Zone 1 or low Zone 2 is where endurance is built.

And when you’re doing a lot of slow, steady miles, the right shoes matter more than you think. Here’s why I wear super shoes for all of my runs.

2. No structure, no progress

Running randomly a few times a week won’t cut it. There’s no progression, no adaptation, no results.

Fix it: Use a simple weekly template:

• One hard workout
• Two to three easy aerobic runs
• One optional long run or cross-training session

Stick to it. The magic comes from repeating that structure over time.

3. Fueling like it doesn’t matter

Running fasted can be fine, but not when you’re hammering intervals.

Fix it: Fasted running is great for low-intensity work. But for anything intense, eat some carbs beforehand. Your performance (and recovery) depends on it.

4. Ignoring cross training

Running is tough on your joints, especially if you’re heavy, even if you’re lean.

Fix it: Mix in low-impact cross-training. Stationary bike, incline treadmill walks, elliptical: all help you build your aerobic base without trashing your body.

And when it comes to injury prevention, remember: Most injuries aren’t from doing too much volume. They’re from doing too much intensity too soon.

5. Thinking walking “doesn’t count”

Most new runners can’t actually run and stay in Zone 2, let alone Zone 1. So they go too hard and wonder why they burn out.

Fix it: Walk. Or use run-walk intervals. It’s the fastest way to build your engine without spiking your heart rate.

Fix these 5 mistakes and running will feel way better, and your results will come a lot faster.

Capacity Training

I built Capacity Training to give your running structure, with threshold and sub-threshold intervals, progression runs and cross-training planned together with your lifting. If you can't run 30 minutes yet, a walk/run plan builds you up to it.

Run faster. Get stronger. capacitytraining.app

Mike