THE 10 BIGGEST MISTAKES RUNNERS MAKE (AND HOW TO AVOID THEM)
Running looks simple.
Put on your shoes, head out the door, and start moving.
But after speaking with hundreds of runners—from beginners training for their first 5K to experienced marathoners—we've noticed the same mistakes come up time and time again.
The good news?
Most of them are easy to fix.
Here are the ten biggest mistakes runners make—and what you can do instead.
1. WEARING THE WRONG CLOTHING
Cotton might be comfortable on the couch, but it's one of the worst fabrics to run in.
Once it absorbs sweat, it becomes heavy, holds moisture, and increases the likelihood of chafing.
Do this instead
Choose lightweight technical fabrics that wick moisture away from your skin and dry quickly.
The less your clothing distracts you, the more enjoyable every run becomes.
2. CARRYING YOUR PHONE IN YOUR HAND
Holding your phone changes your arm swing, creates unnecessary tension, and can throw off your running rhythm.
Many runners don't notice it—until they stop doing it.
Do this instead
Wear shorts or tights with secure built-in phone pockets that keep your phone locked against your body with minimal bounce.
Your hands should stay relaxed, not occupied.
3. IGNORING HYDRATION
Hydration isn't just important during marathons.
Even shorter runs in warm weather can leave you dehydrated before you realise it.
Do this instead
Drink consistently throughout the day rather than trying to "catch up" before your run.
For longer efforts, consider carrying fluids or planning routes with water stops.
4. RUNNING EVERY SESSION TOO FAST
One of the biggest mistakes new runners make is treating every run like a race.
Ironically, running slower often helps you become faster.
Do this instead
Keep easy runs genuinely easy.
Save your hardest effort for workouts and races.
5. WEARING WORN-OUT SHOES
Running shoes don't last forever.
Even if the outsole still looks fine, the midsole cushioning gradually loses its ability to absorb impact.
Do this instead
Replace your shoes approximately every 500–800 kilometres, depending on your weight, running style and terrain.
Your legs will usually tell you before your eyes do.
6. FORGETTING ABOUT RECOVERY
Without enough recovery, your body never fully adapts to the work you're putting in.
Do this instead
Prioritise:
- Sleep
- Nutrition
- Easy recovery runs
- Rest days when needed
Recovery is part of training—not a break from it.
7. WEARING THE WRONG SOCKS
Few things ruin a run faster than blisters.
Many runners invest hundreds in shoes while overlooking the importance of good socks.
Do this instead
Wear moisture-wicking performance socks that reduce friction and provide targeted support where you need it most.
Small upgrades often make the biggest difference.
8. NOT PRACTISING RACE DAY
Trying new clothing, nutrition or gear on race morning is one of the oldest mistakes in running.
If it hasn't been tested in training, race day isn't the place to experiment.
Do this instead
Wear exactly what you've already trained in.
Your race kit should feel familiar, comfortable and distraction-free.
9. IGNORING CHAFING
Many runners simply accept chafing as part of the sport.
It doesn't have to be.
Poorly fitting clothing and moisture retention are often the real culprits.
Do this instead
Wear properly fitted technical apparel designed to move with your body.
Combine it with anti-chafe balm on longer runs, especially in warm conditions.
10. BUYING GEAR THAT LOOKS GOOD BUT DOESN'T PERFORM
Not all running apparel is built by runners.
Some products look great online but fall apart when you're 15 kilometres into a run.
Loose pockets.
Heavy fabrics.
Poor ventilation.
Uncomfortable seams.
These little issues become big distractions.
Do this instead
Choose gear designed around function first.
Look for:
- Lightweight fabrics
- Secure storage
- Breathability
- Comfortable fit
- Freedom of movement
Performance should always come before appearance.
🖤 WHAT WE BUILT AT NORDIC TIGON
At Nordic Tigon, every product begins with a question:
How can we make running feel simpler?
That's why we focus on lightweight technical apparel designed by runners, tested by athletes, and built for real training—not just race day.
Velocity Tights
Designed to eliminate bounce and carry your essentials comfortably.
- Anti-bounce phone pocket
- Two secure side pockets
- Lightweight compression support
- Moisture-wicking technical fabric
Perfect for everything from easy recovery runs to marathon training.
→ Shop Women's Velocity Tights
→ Shop Men's Velocity Tights
Compression Socks
Support where it matters most.
Designed for training, racing and recovery.
- Graduated compression
- Breathable construction
- Moisture management
- Comfortable enough for everyday wear and travel
Women's Velocity Aquarium Suit
Built for athletes who train beyond the road.
Whether it's beach running, swim-run sessions or open-water adventures, it combines technical performance with all-day comfort.
- Quick-drying recycled fabric
- Built-in supportive bra
- Lightweight construction
- Designed for running, swimming and cycling
→ Shop Women's Velocity Aquarium Suit
KEY TAKEAWAYS
- Technical running apparel beats cotton every time.
- Keep your hands free with secure built-in storage.
- Easy runs should actually feel easy.
- Recovery is where progress happens.
- Never wear brand-new gear on race day.
- Small improvements in your equipment and habits lead to better, more enjoyable running over time.
Nordic Tigon | Designed by runners. Proven by winners.