Best exercise tips: 5 common running mistakes you should avoid to stay fit

Running is one of the simplest and most efficient forms of exercise. It is good for the heart, helps with weight management, strengthens bones and reduces stress, which is why it is the go-to physical activity for most people to stay in the fine fettle.

However, many people who take up running to improve their health unknowingly make mistakes that can increase their risk of injury, fatigue and poor performance.

As we observe Global Running Day 2026 today, Firstpost spoke with Dr Dharmendra Kumar, Senior Consultant, Internal Medicine, Amrita Hospital, Faridabad, who shared his expert insights on some of the most common mistakes runners make and how they can avoid them.

1. Doing too much, too soon

According to Dr Kumar, one of the biggest pitfalls for runners is increasing their training load too quickly.

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“A lot of beginners jump into long distances or high-intensity runs without letting the body adapt,” he says.

Sudden increases in training load can lead to shin splints, knee pain, muscle strains and stress fractures. Dr Kumar stresses that “a gradual transition is always safer and more sustainable”.

2. Skipping warm-up and cool-down exercises

Another common mistake is neglecting warm-up and cool-down routines.

“Running is really hard on the muscles and joints,” says Dr Kumar.

He recommends doing dynamic stretches before a run, even if only for five to ten minutes, and following it up with mild stretching afterwards. These simple measures can help lower the risk of injury and support better recovery.

3. Getting hydration wrong

Hydration is another area where runners often make mistakes, particularly in India's hot and humid climate.

Dr Kumar points out that runners can lose significant amounts of fluid through sweat. Starting a run dehydrated can reduce endurance and concentration while increasing the risk of heat-related illnesses.

At the same time, he cautions that overhydration can be equally dangerous as it may dilute essential electrolytes in the body.

4. Ignoring warning signs from the body

Many runners make the mistake of pushing through discomfort rather than paying attention to what their bodies are telling them.

Dr Kumar warns that persistent discomfort, dizziness, unusual exhaustion or breathlessness should never be considered a normal part of training.

Continuing to run despite pain can turn a minor issue into a more serious problem that may take a long time to heal.

5. Overlooking the importance of proper footwear

Footwear is another aspect that is often overlooked.

According to Dr Kumar, wearing shoes that are old or do not fit properly can affect biomechanics and place additional stress on the knees, hips and lower back.

Choosing the right footwear and replacing worn-out running shoes at the appropriate time can help prevent unnecessary strain and injuries.

6. Consistency matters more than intensity

Summing up his advice, Dr Kumar says, “Running should improve your health, not damage it.”

“As important as the run itself is listening to your body, progressing gradually, staying hydrated and prioritising recovery. The health benefits of running over the long term are due to consistency, not intensity. A smarter way usually produces stronger results.”

For those looking to make running a part of a healthy lifestyle, Dr Kumar's message is clear: focus on steady progress, pay attention to your body's signals and prioritise recovery. In the long run, a sustainable approach is far more effective than pushing too hard, too quickly.