Fitness Tips | 10 Bad Runner Habits (and How to Break Them)

Running is one of the best ways to stay fit, clear your mind, and feel like a superhero. But even the best runners can develop some not-so-great habits that can slow them down or even lead to injury. Don’t worry—you’re not alone! Here’s a list of 10 common bad habits runners fall into and some simple (and funny) ways to break them.

Skipping the Warm-Up

Let’s be honest, sometimes warming up feels like a chore. We’ve all been tempted to jump straight into a run, thinking, “I’ll just take it slow for the first mile.” But that’s like trying to bake a cake without preheating the oven—something’s bound to go wrong.

How to Break It: Spend just 5-10 minutes doing some dynamic stretches or light jogging. Think of it as a way to get your body excited for the main event. Plus, your future self will thank you!

Overstriding

Overstriding is when your foot lands too far in front of your body, and it’s a one-way ticket to Injury Town. Not to mention, it makes you look like you’re trying to moonwalk forward.

How to Break It: Focus on landing with your foot directly under your body. Picture yourself as a graceful gazelle (or a not-so-graceful one) bounding across the savannah. Shorter, quicker steps are the way to go.

Neglecting Strength Training

Running is all about putting one foot in front of the other, so who needs strength training, right? Wrong! Without strong muscles, especially in your core and legs, you’re more likely to get injured.

How to Break It: Incorporate strength training into your routine 2-3 times a week. And no, you don’t need to bench press a car. Simple exercises like squats, lunges, and planks will do the trick. Remember, stronger muscles make you a stronger runner!

Running Too Fast, Too Often

We get it—speed is thrilling! But running fast all the time can burn you out faster than a cheap candle.

How to Break It: Mix in some easy runs where you focus on form and endurance. Save the speed for specific days. Remember, even superheroes need to slow down and recharge (unless you’re The Flash, but we’re pretty sure he stretches).

Ignoring Rest Days

Some runners believe rest days are for the weak. But here’s the truth: rest days are your body’s best friend. Skipping them can lead to overtraining and injuries.

How to Break It: Schedule your rest days like they’re the highlight of your week. “Sorry, can’t make it—I have a date with my couch and some Netflix.” Your muscles will repair and you’ll come back stronger.

Poor Hydration

Waiting until you’re parched to drink water is like waiting until your car is on empty to refuel. Spoiler alert: it doesn’t end well.

How to Break It: Make hydration a habit. Drink water throughout the day and especially before and after your run. Consider carrying a water bottle on longer runs. And remember, if your pee looks like apple juice, it’s time to drink up!

Running Through Pain

If you’re feeling pain that’s more than just the usual running discomfort, it’s your body’s way of saying, “Hey, something’s not right here!” Running through it can turn a small problem into a big one.

How to Break It: Listen to your body. If something hurts, stop running and rest. If the pain persists, see a professional. It’s better to take a short break now than a long one later.

Wearing Worn-Out Shoes

If your running shoes look like they’ve survived a zombie apocalypse, it’s time to get new ones. Old shoes lose their cushioning and support, which can lead to injuries.

How to Break It: Replace your running shoes every 300-500 miles (or when they start feeling flat). Treat yourself to a new pair—your feet will thank you!

Skipping the Cool-Down

After a tough run, the last thing you want to do is more exercise. But skipping the cool-down is like slamming on the brakes without easing off the gas first.

How to Break It: Spend a few minutes walking and stretching after your run. Think of it as your victory lap. You’ve earned it!

Not Setting Goals

Running without goals is like driving without a destination—you might end up somewhere, but who knows where that will be?

How to Break It: Set small, achievable goals for yourself, whether it’s running a certain distance, improving your pace, or just getting out there consistently. Celebrate each milestone—you’re doing great!

Breaking bad habits isn’t always easy, but with a little effort (and a lot of humor), you can become a better, healthier runner. So, lace up those shoes, hit the road, and remember: it’s not about being perfect; it’s about making progress. Happy running!