Endurance training is considered one of the most effective methods of improving health, increasing performance and controlling body weight. Whether running, cycling, swimming or similar - endurance is the basis of many sporting activities. However, many people make mistakes during endurance training that not only prevent them from achieving the desired results, but also increase the risk of injury and can affect motivation in the long term. This article shows you the most common mistakes made during endurance training - scientifically sound, easy to understand and practice-oriented. With the right strategies and examples, you will learn how to avoid typical pitfalls and make your training healthy and effective in the long term.
Mistakes in training planning and periodization
Missing or incorrect periodization
One of the most common mistakes in endurance training is the lack of a structured training plan that systematically increases the load and takes recovery phases into account. Runners, cyclists and swimmers often train for weeks or months without clearly coordinating intensity and volume. In endurance training, it is essential to differentiate between different training phases: Building up basic endurance, increasing intensity and, if necessary, preparing for competitions. If these phases are set incorrectly, the result will be overload or stagnating performance.
Imbalance between intensity and volume
Many endurance athletes make the mistake of either doing too much intensive training (e.g. in the anaerobic threshold range) or too little basic endurance training. However, research shows that a good mix of long, low-intensity phases (GA1) and targeted intensive units (GA2, interval training) is optimal for improving performance. Those who rely too heavily on intensive units put their health and performance at risk, while those who only train in the low intensity range remain below their potential.
Failure to adapt the training load over the season
The load in endurance training should be specifically increased and reduced over the course of the year in order to allow for highlights such as competitions at the right time. Many trainers do not pay attention to systematically working on the base in the winter or in the preparation phase and instead plan too high loads in the spring. It is also a mistake not to incorporate deload phases, which results in constant overload.
Technique errors and incorrect execution: the underestimated success factor
Incorrect running, cycling or swimming technique training
Mistakes are often made unconsciously, especially when running: shoes that are too heavy, incorrect running technique (e.g. overpronation, heel strike) and unsuitable surfaces increase the risk of injury. When cycling, an incorrect saddle height or inadequate sitting position can cause tension or pain. Swimmers often neglect the correct breathing technique and posture in the water, which results in wasted energy and ineffective movements.
Neglecting strength and mobility training
A frequently underestimated mistake is the omission of accompanying measures such as strengthening the stabilizing muscles and mobility exercises. A strong core and flexible joints are important prerequisites for efficient movement and injury prevention.
Overloading, injuries and regeneration deficits: When your body reaches the limit
Overtraining - when you want too much
Too much training volume, too many intensive sessions without sufficient breaks and a lack of awareness of your own regeneration needs are the most common reasons why endurance athletes suddenly lose their motivation, are tired or get injured. Sleep disorders and frequent infections can also be the result.
Neglected breaks and regeneration times
Many endurance athletes underestimate the importance of regeneration. Muscles, the cardiovascular system and the nervous system need time to recover in order to improve performance. Those who complete several intensive training sessions in a row without breaks increase their risk of injury and reduce their performance in the long term.
Dealing with acute complaints
Many people ignore early warning signs such as muscle pain, tendon swelling or emerging infections and continue to train. This often leads to chronic injuries or breaks in training that jeopardize progress. The following applies here: early recovery and, if necessary, medical clarification are crucial.
Nutrition and hydration errors
Insufficient energy intake
Energy requirements are particularly high during endurance training as the body burns a lot of calories. The most common mistakes are insufficient food intake or incorrect meal composition, which leads to a drop in performance, muscle loss and fatigue.
Mistakes in fluid intake
Many athletes either drink too little or the wrong drinks. Dehydration leads to a drop in performance, increased heart rate and concentration problems. Overhydration (e.g. through pure water without electrolytes) can also be dangerous. The correct drinking strategy depends on the duration, intensity and climatic conditions. Electrolytes, especially sodium, are essential when sweating.
Neglecting nutrition around training and competition
Timing is important: carbohydrates before and after longer training sessions are essential for performance and regeneration. Mistakes are often eating too late or too early, which leads to a lack of energy or stomach problems.
Mental mistakes: motivation, overestimating yourself and discipline in endurance training
Unrealistic goals and expectations
Many people start with excessively high goals out of enthusiasm or compare themselves with professionals. This leads to frustration and premature abandonment. Goals should be realistic, measurable and reasonable in terms of time.
Overestimating yourself and training compulsion
The urge to train continuously without paying attention to body signals is a mental trap. Excessive demands and compulsive training lead to physical or mental exhaustion. Learn to value breaks and quiet days as part of your training.
Lack of goal structure and routines
A training plan without a fixed structure and fixed times makes it difficult to keep going. Routines, training partners or coaching sessions help to maintain motivation and discipline.
Specific mistakes in various endurance disciplines
Running training
Increasing the running intensity or distance too quickly.
Neglecting running technique and wearing the wrong shoes.
Not including recovery runs or alternative forms of training.
Cycling
Incorrect riding position and inadequate adaptation of the bike.
Excessive focus on long bike rides.
Neglect of upper body strength and mobility.
Swimming
Lack of breathing and technique training.
Too few coordinative training sessions.
Excessive training intensity for beginners.
Summary: How to avoid typical mistakes and achieve lasting success
The most important finding from the research: endurance training requires a balanced combination of good planning, technique, recovery, nutrition and mental attitude. If you take these pillars to heart, you can avoid injuries and performance plateaus, enjoy your training more and make lasting progress.
In practical terms, this means
Create or use a customized training plan.
Pay close attention to your technique and use supplementary strength and mobility exercises.
Plan sufficient recovery time and listen to your body.
Ensure a balanced diet and proper hydration.
Set realistic goals and develop a stable training routine.
With this holistic approach, you will be able to optimize your endurance training in a long-term and healthy way.
Editorial team fitnessmarkt.de
Image source: #586294350 Jezper / stock.adobe.com
Published on: 12 September 2025