5 Common Mistakes Runners Make That Cause Pain (And How to Avoid Them)

As runners, it’s not uncommon to feel tightness or soreness after runs. But if you’re worried that you’re starting to experience something more serious - this post is for you.

I have a confession to make: at the beginning of this month, I started to develop some ankle pain.

After finishing my recent half marathon in April, I felt so good that I jumped headfirst into ultramarathon training—increasing mileage, running with my run club, getting back into strength training—doing all the things.

After a difficult pregnancy last year, it’s been so refreshing to realize that this sport is still available to me and I’m feeling strong.

But even with my years of experience treating running injuries and helping runners return to pain-free training, I still made the classic mistakes that can cause injury:

• 🚫 Increasing running volume too quickly
  
  
• 🚫 Pushing my pace with the group instead of listening to my body
  
  
• 🚫 Ignoring my known weak area (my left ankle)
  
  
• 🚫 Not consistently getting enough sleep (I’ll blame my 7-month-old!)
  
  
• 🚫 Skipping post-run recovery nutrition and hydration
  
  

All of these are a perfect recipe for a running injury! Here's why...

Why Most Running Injuries Happen

The most common reason for a running injury is doing too much, too fast. Your body simply isn’t prepared for the sudden increase in impact and demand.

The best training plans allow for gradual progression of both mileage and intensity, balanced with enough rest and recovery. That’s what actually makes you stronger—not going hard every day.

Fitness is built in the train → recover → train → recover cycle. And skipping that recovery phase interrupts your progress and increases the risk of injury.

So when I realized I’d made all these mistakes, I did the most important thing you can do when pain shows up:

I didn’t ignore it.
And here’s what I did instead.

How I Recovered from Running Pain Without Losing Fitness

Two weeks later, I’m back to running pain-free and steadily increasing my weekly mileage. Here are the 5 things I did to avoid making the injury worse:

1. Held Steady on Weekly Running Mileage

I didn’t increase my running volume—but I didn’t reduce it either!
Why it worked: This gave my body a chance to adapt without losing fitness.

2. Ran Slower (And Skipped Group Runs)

I avoided speed work and social runs where I tend to push harder.
Why it worked: Easy effort running allowed my ankle to recover without stopping completely.

3. Focused on Targeted Strength and Mobility

After every run, I did ankle stretches, single-leg balance drills, calf strengthening, and plyometrics.
Why it worked: These exercises addressed the root issue—not just the symptoms.

4. Prioritized Sleep and Recovery

I sacrificed my usual 1-2 episodes of my comfort show (this month it’s Seinfeld) for earlier bedtimes.
Why it worked: Sleep is when your body heals. More sleep = faster recovery.

5. Refueled Immediately Post-Run

I made sure to eat protein and hydrate with electrolytes within 30 minutes of finishing a run.
Why it worked: Proper recovery nutrition helps reduce inflammation and restore energy balance.

We All Make Running Mistakes

I’m sharing this because I want you to know: you’re not alone. Pain doesn’t mean you have to stop running forever—but it does mean you need a smarter plan.

Even as a running-specialized physical therapist, I sometimes make these mistakes. The key is catching them early and making intentional changes.

Your Next Step Toward Pain-Free Running

If you’re a runner dealing with pain—or afraid of making things worse—don’t wait until it sidelines you completely.

If you’re having difficulty figuring this out on your own I help runners return to running safely and confidently every day. 

👉 Book a free Discovery Call today to see what you might be missing in your recovery.

Or sign up for a free sample of my self-guided course - The Runner's Checklist- designed to help you check your form. 

Final Thoughts: How to Avoid Running Pain in the Future

To avoid injuries and train consistently, remember to follow these important, proven steps:

• Progress gradually
  
  
• Listen to your body
  
  
• Strengthen your weak links
  
  
• Prioritize sleep and recovery
  
  
• Don’t skip post-run fuel
  
  

Running doesn’t have to be painful. When you train smart, it can be the best part of your day—even after setbacks.