Avoid the Scary Side of Fitness: 5 Common Workout Mistakes That Lead to Injury

Halloween may bring spooky decorations and scary movies—but nothing is scarier than an injury that keeps you from staying active. As a Colorado-based personal trainer and physical therapist, I see the same mistakes pop up around this time of year. The good news? They’re all preventable.

Here are 5 “scary” mistakes that can lead to injuries—and how to avoid them.

1. Skipping Warm-Ups in Cold Weather

Cold mornings and evenings in October make it tempting to jump straight into your workout. But skipping your warm-up is like trick-or-treating without checking your candy—it can lead to something unpleasant. Spend 5–10 minutes moving dynamically to prepare your body.

2. Overtraining Before Holiday Runs

Colorado is home to many fall races and Turkey Trots. Ramping up mileage too quickly puts stress on joints and muscles. Follow a progressive plan to safely build endurance.

3. Poor Form with Strength Training

When fatigue hits, form breaks down. This is when injuries like strains and sprains occur. Work with a trainer to perfect your form and prevent bad habits.

4. Neglecting Recovery

Rest and recovery days are just as important as training days. Incorporate stretching, foam rolling, and mobility work into your weekly routine.

5. Ignoring Warning Signs

Aches and pains are your body’s way of signaling something’s off. Don’t ignore them—address issues early with corrective exercises or professional guidance.

Final Thought: The real horror story isn’t in the movies—it’s an injury that sidelines you. Stay safe, train smart, and if you’re unsure whether your current routine is safe, schedule an injury-prevention consultation with a fitness professional.