You’ve decided—this running thing is happening.
But…uh, where do you even start? Do you throw on some old shoes and go?
Is it really that simple? 🤔
Then comes the first run, and suddenly you’re Googling: “Why is running so hard?”
Running’s tough at first, and it’s easy to trip up on some common beginner running mistakes that make it harder than it needs to be.
So what should you watch out for?
Let’s dig into the running mistakes to avoid so your running journey becomes less frustrating and a whole lot more enjoyable.
New to running? Watch out for these common mistakes
Mistake #1: Doing too much, too soon
Enthusiasm can feel like punching the gas pedal with no brakes.
You’re pumped, you’re ready, and nothing’s stopping you.
Suddenly, you’re:
- Doubling your weekly mileage…’cause more miles = more gains, right? 🚀
- Sprinting every run like it’s race day 🏁
- Brushing off those little aches —“It’s fine, I’ll just run it out!”🚫
Spoiler alert 🚨
Fast-tracking your running goals might feel productive, but here’s the catch:
Your body needs time to adapt to new stress. 🕒
A lot is happening behind the scenes—your muscles break down and rebuild stronger (especially when you rest!).
Skip that, and you’re setting yourself up for injuries (👋🏼 hello, shin splints), burnout, and weeks stuck on the sidelines.
🛠 The fix: Patience is key.
It’s not about rushing—steady, consistent progress is where the ✨ magic✨ happens.
Give yourself time because steady work adds up!
The 10% guideline
The simplest guideline to follow for building endurance?
➡️ Increase your weekly mileage by 10% each week. ⬅️
So, if you ran 10 miles last week, this week you’ll add just 1 more mile.
I know, it sounds almost too simple. Too easy, right?
But this kind of steady, gradual growth is your BFF. It’s how you stay injury-free and build lasting progress.
Rest is part of the journey.
Rest days—2 or 3 each week—are crucial for new runners.
Your body needs time to rebuild and absorb the work you’ve put in.
But that doesn’t mean doing nothing! A neighborhood walk can keep you moving without overdoing it.
💡Pro Tip: A beginner-friendly training plan takes the guesswork out of your runs, keeping you on track and injury-free.
If you’re curious about a plan that helps you stick with running, my 12-Week Beginner Runner Training Plan is all about steady progress without burnout.
No more confusing “Should I run today or rest?” moments.
I’ve got it all mapped out for you, step by step, to keep you on track.
If you want to check it out, ✨click here✨to get started.
Mistake #2: Skipping the right running shoes
The problem: You grab any old sneakers from your closet or dust off those running shoes from 2 years ago.
Either way, you’re asking for:
- Blisters and hot spots 😫
- Achy feet after every run
- Potential knee or hip pain
Why the right running shoes matter
They absorb the shock from every step and protect your body. (Yep, you’re absorbing 2.5 to 3 times your body weight with every stride!)
Plus, the right shoes make your runs way more comfortable!
🛠The fix: Shoe shopping, runner-style.
- Visit a running shoe store
- Get an in-store fit check to see:
- How your feet move when you run
- Your arch type (high, low, or in-between)
- Any foot issues
💡Pro tip: Don’t judge by looks, price, or what everyone else wears. The best shoe? The one that feels perfect for you!
When to replace your running shoes
- Every 300–500 miles (about 4-6 months if you’re running regularly)
- If you see uneven wear on the soles
- When that “springy” feeling is gone
Want the full scoop on choosing the perfect running shoes for your stride? Check out my guide on how to choose a running shoe that fits like a glove.
Remember, think of good running shoes as an investment in your running adventure. Your feet, knees, and hips will thank you!
Mistake #3: Skipping warm-ups and cool-downs
The problem: You jump straight into your run and stop the second you’re done. nbd, right?
Well…not so fast.
We’re all pressed for time, so it’s tempting to skip the warm-up and cool-down.
The thinking is: If I run, I’m good, right?
But here’s the thing:
➡️ Think of it as prepping and resetting your body. ⬅️
A little extra time now means way less stiffness later. Need more details? Check out my full guide on warm-ups and cool-downs.
🛠 The fix: Spend 5–10 minutes warming up with dynamic stretches or a brisk walk before your run. Afterward, ease back down with a light walk.
Mistake #4: Running every run at the same pace
Scenario: You’re out of breath, legs burning, and thinking, “If I’m not dying, I’m not improving!”
Reality check: That mindset = burnout and injury waiting to happen. 😬
Mixing up your runs doesn’t mean you need to go all out or sprint every time.
It’s about finding a rhythm and working at your own pace without overdoing it.
With a run-walk approach (like in my beginner runner plan), you’re naturally pacing yourself to avoid the “run till you drop” mentality.
Why mixing it up matters: Different runs, different benefits
💡Pro tips:
Your pace will look different from someone else’s, and that’s okay.
The goal is sustainable, enjoyable progress without rushing it!
Mistake #5: Skipping strength training and cross training
The problem:
Thinking more miles = better runs. But…nope.
Only running? That’s a fast track to imbalances, burnout and injury.
🛠 The fix: Mix in some strength training + cross training.
No need to carve out extra days (unless you’re into that). I sneak in drills before a run and throw in some strength moves for runners (lunges, wall sits) after.
➡️ Do this 2-3 times a week and you’re golden.✨⬅️
Want to see how? Check out my plan which includes strength moves with step-by-step pictures to guide you through!
Why it’s a win 🏆:
- ✅ Keep your joints happy
- ✅ Build core and leg power for better runs
- ✅ Cuts down your injury risk
Cross-training (1-2 times a week):
- ✅ Gives your running muscles a breather while keeping your heart strong
- ✅ Options? Cycling, swimming…whatever you’ll stick to
💡Pro tip: A stronger body = smoother, faster, happier miles.
And remember, it’s not about replacing running–it’s about running smarter.
Mistake #6: Forgetting to fuel and hydrate
The problem: You’re on a run, completely in the zone, but halfway through – things start to unravel. Uh oh.
Your pace slows, your legs feel like bricks, and “can I stop running now?”
The culprit? Skipping snacks or skimping on water. Yep, that’ll do it.
🛠 The fix: Food and water are part of your running team—they keep you energized and ready to roll.
Here’s what to do:
Before your ☀️ morning run:
- Hydrate first. A glass of water wakes up your body after sleep.
- Quick runs (30–45 min)? A light snack like a banana or a steamed bao bun gives you a boost of energy without weighing you down.
Before your 🌙 afternoon or evening run:
- Post-lunch plans? Wait an hour or two, and grab something light and easy to digest (a roasted sweet potato 🍠 is a win).
- Need a quick pick-me-up? Fresh fruit or a handful of dried mango slices will do the trick.
After your run:
- Recovery snacks: Pair carbs (like congee or a granola bar) with protein (a tea egg, yogurt, or a cheese stick) to help your muscles repair.
- Rehydrate: Water works for most runs, but on sweaty days, add some electrolytes to the mix.
Mistake #7: Comparing yourself to others
The problem: Falling into the comparison trap
Ever fallen into the algorithm trap, scrolling through friends’ (and strangers’) impressive paces and mileage, beating yourself up thinking, “Why am I not there yet?”
We’ve all been caught in the highlight reel of someone else’s running journey.
But here’s the thing: ✨those posts don’t show the full story.✨
Maybe they’ve been running for years or started as a college athlete with a solid fitness base.
You’re seeing the result of their journey, not their starting line.
🛠 The fix: Your race, your pace
Let’s ditch the comparisons and put the spotlight 🔦on you.
Make your goals yours
Maybe it’s squeezing in a quick run between meetings or school drop-offs.
Or it’s about running to clear your head without stressing about pace.
Whatever your running goals are—building a habit, clearing your mind, or just getting outside—this is your journey.
🥂Toast your progress
Those tiny steps matter because they help you keep going, even when the big goals feel far off.
Whether it’s:
- ✅ Hitting the 5-minute mark without stopping
- ✅ Running your route without checking your watch every 30 seconds
- ✅ Feeling more energized throughout the day
…these moments show you’re moving forward.
Keep note of them—they’ll fuel your next step.
Stay fluid
You won’t always have time for the ‘perfect’ run—and that’s okay.
Swap a run for a brisk walk if you want to keep moving…it’ll keep you running (even if you’re walking!) in your routine.
I think one of the hardest things in running is recognizing and believing that you are a runner.
It’s not about how you look or how fast you go.
If you’re out there running, you’re a runner.💫✨
Remember: Your race, your pace.
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