Expert Physical Therapist Reveals 5 Running Mistakes to Avoid for Injury-Free Training

Dr. Lisa, a certified Physical Therapist and Run Coach, recently shared five critical practices runners should cease to optimize their training and minimize injury risk. According to Dr. Lisa, runners often make the mistake of taking extended two-week breaks at the first sign of pain. She advocates for initiating rehabilitation exercises promptly and modifying activity levels, emphasizing that "movement is medicine." Another common error highlighted is testing a running injury with a long run. Dr. Lisa suggests alternative methods for assessing recovery, such as walking for an hour, performing jumps in place, or single-leg jumps, to avoid setbacks in recovery plans. Furthermore, she advises against solely relying on aggressive training plans to increase speed. Dr. Lisa recommends an "80/20" approach, where 80% of mileage is easy and 20% is moderate to hard intensity, noting that this strategy has significantly improved runners' speed while reducing injury risk. The physical therapist also cautioned against over-reliance on custom insoles, stating that they are often "over-prescribed" and that strengthening weaker areas is typically more beneficial. Finally, Dr. Lisa emphasized the importance of not strength training in running shoes. She recommends using minimal or barefoot shoes for strength training to enhance proprioception and overall foot strength, as running shoes are designed specifically for running.