The 5 Biggest Mistakes in Half Marathon Training that Lead to Injuries

As a seasoned running coach, I’ve seen countless runners, from beginners to seasoned marathoners, making the same costly mistakes during their half marathon training. These mistakes in half marathon training often lead to injuries that could have been easily avoided with a little knowledge and guidance. Let’s dive into these common pitfalls and learn how to circumvent them to keep your training on track.

1. Overtraining

Overtraining is, without a doubt, the most common mistake I see amongst half marathon trainees. It’s natural to want to push yourself, to run farther and faster. However, too much too soon can lead to overuse injuries like stress fractures, shin splints, and runner’s knee.

Instead of ramping up your mileage abruptly, follow the 10% rule. This rule suggests that you should not increase your weekly mileage by more than 10% from the previous week. It’s also essential to incorporate rest days into your training schedule to give your body time to recover.

2. Ignoring Pain

“No pain, no gain” may work for boosting morale during a tough workout, but as a rule of thumb in running, it can be a risky bet. Pain is the body’s SOS signal, a warning that something needs your attention. When we ignore these alerts, we risk escalating minor issues into major injuries.

For example, a minor ache in your knee could be a sign of runner’s knee, a common injury caused by overuse, improper running form, or imbalances in strength. Ignore it, and you could be setting yourself up for a long and painful recovery. Persistent pain during or after your runs is not a badge of honor; it’s a sign that you need to dial back and evaluate what’s happening.

When faced with persistent pain, follow the classic RICE protocol — Rest, Ice, Compression, Elevation. But remember, RICE is just a first aid solution. If the pain persists, it’s crucial to consult with a healthcare professional. It’s always better to lose a day or two of training than to lose months recovering from a severe injury.

3. Neglecting Strength Training and Flexibility

Running is a repetitive motion that primarily engages specific muscle groups, while others are less used. Over time, this can create imbalances in strength that could lead to injury. Similarly, without proper flexibility, your muscles are prone to stiffness, decreasing your efficiency and increasing the risk of injuries.

Strength training, particularly core and lower body exercises, help balance these muscular imbalances, stabilize your joints, and improve your overall running form. A stronger core, for instance, improves your posture and helps you maintain efficiency in your stride, even when fatigue sets in during the latter stages of your run.

Flexibility exercises, on the other hand, increase your range of motion, enhance muscle function, and promote better circulation. Techniques like dynamic stretching before a run and static stretching after can be great additions to your routine.

Hence, it’s not just about lacing up your shoes and racking up miles. Integrate at least two days of strength training and daily flexibility exercises into your half marathon training schedule for a holistic approach.

4. Poor Nutrition

You wouldn’t attempt to drive a car on an empty tank or with the wrong fuel, would you? Your body is no different. It needs the right nutrients to perform optimally and recover effectively.

If your nutrition is lacking, your body can’t repair the micro-tears in your muscles caused by running, leading to a higher risk of injuries. Furthermore, poor nutrition can lead to energy crashes, affect your immune system, and hamper your overall performance.

Your diet should be rich in complex carbohydrates for energy, adequate protein for muscle repair, and healthy fats for satiety and overall health. But nutrition doesn’t stop at your plate; it extends to your hydration. Dehydration can lead to muscle cramps, dizziness, and fatigue. Hence, regular hydration is crucial, especially during long runs.

Consider sports drinks or homemade electrolyte drinks for runs that extend beyond an hour to replenish lost electrolytes and delay fatigue. Remember, nutrition is not a one-size-fits-all. What works for one runner might not work for another. So, it’s worth experimenting with different strategies and perhaps consulting with a sports nutritionist to figure out what works best for you.

5. Wearing the Wrong Shoes

The right running shoes can make a significant difference in avoiding injuries. Worn-out or ill-fitting shoes can lead to a host of problems, from blisters to more severe issues like plantar fasciitis and Achilles tendonitis.

Visit a specialty running store to get properly fitted for shoes. Replace them every 300 to 500 miles as the cushioning wears out over time.

Remember, half marathon training is a long run, not a sprint. Avoiding these common mistakes in half marathon training can help you reach your goal injury-free and in the best shape possible. As a running coach, I always emphasize the importance of training smart. So listen to your body, follow these guidelines, and enjoy your half marathon journey. Happy running!