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Mark Agnew

When you start running, it feels great – you get fitter quicker, and want to do more.
But suddenly, the improvements may not come as thick and fast, or you might pick up an injury and lose all your hard-earned fitness gains.
There are a few simple – and easily-remedied – mistakes that you may have been making.
Too much, too soon
First of all, chill out.
The point of all of this is that you want to be running for the rest of your life, so you don’t have to do it all now.

While your cardiovascular system may improve quickly, it takes time for other parts, like your muscles and tendons, to get used to the load as well.
Allow your body to adjust to the new sport by building up distance and intensity slowly.
Mono-running
One way to keep running but reduce the chance of injury is to mix up your intensity, and the make-up of your sessions.
A common error is to do the same session over and over.
Do not run as fast as you can all the time, either. In the era of the Strava, it is easy to get sucked into the pressure of having to set a PB every time you go out the door.

Have some easier sessions. Low intensity running is a great way to build fitness without putting additional strain on your joints and muscles.
In fact, its even recommended for experienced runners as a way to build their base fitness. Low intensity sessions make up the bulk of training for the best runners in the world.
Try long slow runs, uphill running, fartlek training, and interval training.
Cross training
On that note, throw in some different sports to mix things up.
Try cycling, rowing and swimming. You’ll continue to get fitter and therefore benefit your running without loading your tendons or joints.

Strength training is an absolute must for runners who want to improve performance and reduce the risk of injury, but it’s often neglected by many beginners.
It will make you fitter, faster, and more resilient to injury, as well as helping you to maintain your form.
The wrong shoes
Not all shoes are created equal, so make sure you have the right ones for running.
If you are running on roads or tracks, you may want a different shoe to the ones you wear on the trails.
She started strength training at 88, proving you’re never too old for health
Perhaps your shoes are getting old and need replacing, too. Check the sole, and if they are very worn, it might be a sign you need new ones.
The right shoes will help prevent injury.
Not listening to your body
Your body knows best.
Sure, running is often about pushing that internal monologue aside and kicking on. But sometimes, you should simply listen to your body – if you are tired or you feel a niggle coming on, then you should rest.
Do not solider on in the hope that you’ll get over it, because you will just end up getting injured.
Remember, improving your fitness is about recovering stronger after each session.


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Trail running and hiking

Five common mistakes runners should avoid to get fitter, faster and stay injury free

Avoid these mistakes to keep improving and avoid injury. Photo: Shutterstock

Allow your body time to adjust to the new sport. Photo: Shutterstock 

Do not feel pressure to set a PB every time, just because it’s on Strava. Photo: Handout

Make sure you try different kinds of training to keep improving your fitness but to rest tendons and joints. Weight training is a must for runners. Photo: Shutterstock 

Pain at the front of your knee when running? You might have patellar tendinopathy

Patellar tendinopathy is a breakdown of the cells in the knee tendon. Photo: Shutterstock 

Even simple tasks like standing up or sitting down can be painful with tendinopathy. Photo: Shutterstock

Rest, but do not ice your knee. You want to encourage blood flow to the tendon. Photo: Shutterstock 

Hong Kong teenager recalls Sahara Desert ‘Squid Game’ at Marathon des Sables – ‘people would fall in front of you, then they’re gone’

Nicole Chik, 16, and her father Andy run the Marathon des Sables 2023. Photo: Handout 

Nicole Chik takes on the extreme heat in the Sahara Desert. Photo: Handout 

Andy Chik (right) runs at a distance behind his daughter to support her. Photo: Handout 

Andy Chik and his daughter Nicole running in Antarctica. Photo: Handout

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Labin Gurung of Nepal wins the 2023 Action Sprint Repulse Bay 14km race. Photo: Action Asia

Runners at the start of the 2023 Action Sprint Repulse Bay. Photo: Action Asia 

Nia Cooper smiles at the finish line. Photo: Action Asia 

Sport

Outdoor

Trail Running

Running might seem simple enough but there are a few common mistakes that may see you plateau or get injured
It’s crucial to listen to your body, and to not take on too much too soon, while the right shoes can also be a key factor


It’s crucial to listen to your body, and to not take on too much too soon, while the right shoes can also be a key factor.


Extreme fitness

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Explainer

Explainer | Five common mistakes runners should avoid to get fitter, faster and stay injury free

Running might seem simple enough but there are a few common mistakes that may see you plateau or get injured It’s crucial to listen to your body, and to not take on too much too soon, while the right shoes can also be a key factor

Too much, too soon

Running might seem simple enough but there are a few common mistakes that may see you plateau or get injured

It’s crucial to listen to your body, and to not take on too much too soon, while the right shoes can also be a key factor