10 Big Mistakes New Runners Make

Dayna Player Robinson
12 minutes ago
3 min read

10 Big Mistakes New Runners Make

(And How to Avoid Them)

Does the new year also bring you to starting your running journey?

Exciting!

It’s a chance to improve your fitness, challenge yourself, and enjoy the many benefits of an active lifestyle.

But as with anything new, there’s a learning curve, and new runners often make some common mistakes that can lead to frustration or even injury.

To help you start off strong, here are 10 big mistakes new runners make—and how to avoid them.

1. Running Too Much, Too Soon

One of the most common mistakes is doing too much right away. Overloading your body without giving it time to adapt can lead to injuries like shin splints or runner’s knee.

How to Avoid It: Start with a gradual training plan that includes walk/run intervals. Increase your mileage by no more than 10% per week. The long run should not be more than about 1/3 the total weekly mileage.

2. Skipping the Warm-Up

Jumping straight into a run without warming up can leave your muscles tight and increase the risk of injury.

How to Avoid It: Spend 5-10 minutes warming up with dynamic stretches or a brisk walk to get your muscles ready for the workout.

3. Ignoring Rest Days

Many new runners think they need to run every day to improve. In reality, rest days are when your body repairs and grows stronger.

How to Avoid It: Schedule at least 1-2 rest days per week. These can include active recovery, like walking or yoga, to keep you moving without overloading your body.

4. Wearing the Wrong Shoes

Running in old or inappropriate shoes can lead to discomfort, blisters, or even injuries like plantar fasciitis.

How to Avoid It: Visit a running store for a proper gait analysis and invest in quality running shoes designed for your foot type and running style.

5. Comparing Yourself to Others

It’s easy to feel discouraged if you’re not as fast or fit as someone else. Running is a personal journey, and everyone starts somewhere.

How to Avoid It: Focus on your progress, not someone else’s pace or distance. Celebrate your milestones, no matter how small.

6. Running Too Fast

Many new runners think they need to push hard every run, which can lead to burnout and fatigue.

How to Avoid It: Aim for an easy conversational pace on most runs. Speed will come naturally as you build endurance.

7. Ignoring Strength Training

often skip strength training, thinking it’s unnecessary. But weak muscles, especially in the core and legs, can lead to poor form and injuries.

How to Avoid It: Incorporate strength exercises like squats, lunges, and planks 2-3 times a week to build a strong foundation.

8. Forgetting to Hydrate

Dehydration can sap your energy and make running feel harder, especially in warmer weather.

How to Avoid It: Drink water throughout the day and carry water or use a hydration belt for longer runs.

runners hydration - forgetting to hydrate

9. Not Listening to Your Body

Ignoring aches and pains or pushing through discomfort can turn minor issues into serious injuries.

How to Avoid It: Pay attention to your body’s signals. If something feels off, take a rest day or see a professional if the pain persists.

10. Neglecting Recovery

Recovery isn’t just about rest days. Stretching, foam rolling, and proper nutrition all play a role in helping your body recover after runs.

How to Avoid It: Stretch after every run, fuel your body with a mix of protein and carbs, and use tools like foam rollers to relieve muscle tension.

Final Thoughts

Every runner makes mistakes, but learning from them is what makes you stronger. By avoiding these common pitfalls, you can set yourself up for a successful and enjoyable running journey.

Remember, progress takes time, and consistency is key.

Stay patient, listen to your body, and most importantly—enjoy the run! 🏃‍♀️🏃‍♂️✨

HAPPY RUNNING!!

-Dayna, your favorite Exercise Physiologist

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