Running is easy, right? Just sling on a pair of trainers and head out the door. In theory, yes, but if you want to improve over time while avoiding injury, there are small tweaks you can make to your running that will bring it on strides. Running coach Howard Calvert reveals the most common mistakes runners make.
1. Carrying your phone in your hand
If you’re taking your mobile on a run, I’d recommend stashing it in a race belt, shorts pocket, race pack or arm band. This is because lugging it in your hand can negatively affect your running form – it creates a minor weight imbalance, which affects footfall and symmetry over thousands of steps, which could eventually lead to muscle tightness or injury.
2. Running in old, worn-out shoes
Those 20-year-old sneakers aren’t doing your legs any favours. Advances in shoe foam technology and carbon plates mean that running shoes are worth every penny in terms of improving your form, propulsion, explosive power, comfort, reducing injury risk and speeding recovery time, so your legs feel fresher the day after a run.
3. Not warming up
For runners aged 50 and over, warming up before every run is like spraying WD40 on your joints. Gone are the days of lacing up and heading out the door – as you age, activating your muscles, joints, tendons and ligaments as well as ramping up your heart rate is key to a more comfortable run with a lower risk of injury.
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4. Doing zero strength and conditioning
Swap one weekly 30-minute run for a strength session. Building leg muscles as well as stabilisers such as core, hips and ankles will boost running performance, decrease muscular fatigue over longer distances, eliminate weak links and reduce the chance of sprains or strains.
5. Drinking electrolytes on every run
Your body has a fine balance of electrolytes, of which sodium is key for runners as it helps your body retain the fluid you drink. Most runners only need to sip electrolytes on runs of 90+ minutes in hot conditions. Instead, simply drink water to thirst and add salt to your food.
6. Neglecting the trails
Do you find yourself running the same road loop, three times a week? Eventually, you’ll stagnate and likely begin to slow. To counter this, vary the terrain. Going off-road can boost mental health – running in nature amplifies the already-proven benefits of exercise – while building ankles of steel due to the uneven surfaces.
7. Running at the same pace on every run
You’re likely running most runs at a slightly-too-fast moderate pace that does not help you aerobically. Around 80% of your weekly runs should be at a slowed-down easy pace – slower than you might imagine. Aim for ‘conversational pace’ – a speed where you can easily chat with friends without struggling for breath. Over time, you should find this ‘easy’ pace begins to increase in speed while the effort remains the same as you build fitness.
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8. Not fuelling long runs
Carbohydrates are your friend. Fasted runs – where you don’t eat anything before or during a run – are not advised as you’ll run out of energy sooner, and they can damage your health if done regularly. Fuel properly before every run, and during longer runs or harder runs, with gels, bars, chews or carb mix drinks. This not only helps you during the run, but aids recovery too.
Top image: Participants run during the parkrun event at Bushy Park on June 13, 2026 in Hampton, England. Parkrun celebrated the incredible milestone of its one millionth event this weekend (Photo by Peter Nicholls/Getty Images for parkrun)
