Common running mistakes and how to avoid them

If you're a beginner, club runner  or even an elite athlete, you will have probably made one or two mistakes during your time as a runner, and may well do so again in the future. Making the occasional mistake - and learning from it - is the best way for you to improve your running. Here www.realbuzzrunbritain.com looks at some of the most common mistakes made by runners that you may have already made or should try to avoid.

The marathon distance provides more time for things to go awry, and of course more time for you to make mistakes. Crossing the finishing line is the goal, but some people don't even manage to get to the starting line. One US runner, as his very first marathon race approached, became nervous about whether or not he was ready for it. He was concerned when he found out that the emotional halfway point in a marathon is at around the 20-mile mark. Many people feel great at 19 miles but find themselves almost stopping by the 21st.

With this in mind, he ran the full 26.2 miles around an indoor running track to prove to himself that he was capable of completing the marathon! He did complete the full distance, but only in the training run. A couple of days later he failed to finish the actual race.

A large number of runners lose training time due to increasing their mileage too quickly. Running experts recommend increasing your mileage by no more than 10% every week, and advise that a long run should take up no more than a third of your total weekly mileage. However, both of these recommendations tend to be ignored as runners suddenly go from running short distances to doing much longer ones.

Also, nobody likes to stop exercising when they become injured, even though this is a good idea. "I can't afford to take a day out from training - I'm going to compete in a marathon." The odd day off when you initially get injured is far better than having to take several weeks out if you try to run despite having an injury and make it worse.

People training for a marathon should ease down their running in the last week or two, and it's essential to get this right. Ease down too early, or too much, and your legs are likely to feel sluggish come race day. On the other hand, if you don't ease down enough your legs are likely to feel too heavy. Also, changing from running long distances to virtually nothing will be a shock to your system, so it's a better idea to keep your legs 'ticking along' at the very least.

Even club and elite runners get things wrong occasionally. For example, one half-marathon runner who was aiming to complete the race in 65 minutes decided to do 20 fast efforts of 400m the day beforehand, and then found he wasn't at his best for the race. Well, no wonder!

Occasionally a hard session the day prior to a race will actually be beneficial. Chris Davies of Telford, one of the most in-form British runners, had a cold and did a fast five-mile run to clear his respiratory system the day before his race. The next day he felt better and broke the record for the course in the relays.

Another area of concern is kit. "If I look great then I feel great - so I've got to buy new running shoes and clothes just for my race." Think again! Avoid wearing new shoes or any other kit for the first time when you run a marathon - and indeed when you take part in any other race.

Blisters are a very common problem and it's virtually inevitable that you'll get them if you use brand new shoes to run in a race. Tony Milovsorov of Tipton Harriers has previously run a marathon inside 2 hours and 10 minutes, but once stopped running at 21 miles and failed to finish the race due to blisters caused by wearing new running shoes. So even the best runners in Britain have made silly mistakes.

'Runner's nipple' is uncomfortable and if you don't apply Vaseline or grease beforehand they will certainly look and feel painful after you complete the 26.2-mile distance. You won't want your best running top covered in blood!

Avoid trying something in a race that you haven't already tried in training. If you wish to load up on carbs the evening before a race, then do this before your long runs during training too. You are exercising your entire body, not only your legs, so don't give your body a shock on race day by trying anything different to usual.

You will want to reach the race start line feeling good and raring to go, but make sure you don't spoil all the months of hard graft by scuppering your race in the first few miles or kilometres. If fellow runners slow you down, don't let yourself become agitated. Trying to weave your way through the crowd in an attempt not to lose time will use up additional energy and it will mean you run a lot more than 26.2 miles. Remember, the marathon is long enough to begin with!

As is the case for many experienced runners, you will certainly make mistakes sometimes, but hopefully you will learn from your mistakes and then go on to achieve your best.