10 Big Mistakes New Runners Make
(And How to Avoid Them)
Starting your running journey is 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.
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
Is Online Group Coaching Right for You?
If you’re a runner who thrives on structure, enjoys connecting with others, and wants the support of a coach, online group coaching could be the perfect fit. It’s ideal for runners of all levels, from beginners looking to build consistency to experienced runners aiming for a personal best.
In an online group coaching program, you’ll gain:
Structured training designed for your goals
Accountability and community to keep you motivated
Personalized feedback to improve your form and performance
Flexible access to your workouts and coach from anywhere
Mental and emotional support to tackle the challenges of training
With the right group coaching program, you’ll be amazed at how far you can go. Surround yourself with people who share your passion for running, learn from experienced coaches, and feel empowered to push your limits. Group coaching brings out the best in you, helping you achieve your running goals and enjoy the journey along the way.
So, are you ready to take your running to the next level?
Check out our new Group Coaching program that has joined up with
🏃♀️We Start Jan 6th🏃♂️
Happy Running!!
With Group Coaching!
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