Introduction:

The start of your running journey is an exciting time. You’ve decided to lace up, hit the pavement or treadmill, and begin your journey from couch to runner. However, like any new adventure, there are a few pitfalls that can trip you up. Making these beginner running mistakes can lead to frustration, injuries, or giving up too soon.

Here are the top 10 beginner running mistakes, along with advice on how to avoid them:

1. Doing Too Much, Too Soon:

It’s tempting to run as far and as fast as you can when you first start. Beginners starting out too fast is definitely something I see a lot. At the start of your journey it isn’t unusual for your pace to be more like a light jog. In fact, some people end up running at a pace not much faster than their walking pace. This can seem slow and be frustrating, but it’s key to building up your muscles and base fitness. Pushing too hard too early often leads to shin splints, knee pain, or burnout.

Solution: Follow a beginner-friendly plan like Couch to 5K. Increase mileage slowly and focus on consistency, not speed. You should be able to carry out a conversation, not be huffing and struggling for air!

2. Skipping Warm-Ups and Cool-Downs:

OK, I admit, I was guilty of this one! It’s easy to want to skip the warm-up or cool down sections, especially if it’s cold outside; you just want to get on with your run, or get back home to the warm. Running without warming up can lead to injury. Cooling down efficiently can help flush out lactic acid and aid with recovery and reduce the risk of injury.

Solution: Begin with 5 minutes of brisk walking or dynamic stretches before running. End each run with a 5 minute gentle walk and add a few static stretches.

3. Wearing the Wrong Shoes:

Old trainers or generic gym / lifestyle shoes don’t provide the support runners need. They can cause blisters or injuries. Picking the right pair of running shoes isn’t a one-shoe (excuse the pun) fits all process. Everyone has their own running style. Depending on the height of the foot arch, weight of the runner, and knowing how their feet land, it’s impossible to choose the best pair of shoes. Some runners prefer more cushioning, others prefer a lighter shoe.

Solution: Invest in proper running shoes fitted to your running style (gait). The right footwear makes running feel easier and safer. Visit your local running shop and try a few pairs on. Professional running shops can often provide a gait analysis. If this isn’t an option, look at your form when you run. Do your ankles roll inwards, outwards, or land neutral? Do you land on your forefoot, midfoot or heal? Knowing this can help you search for reviews online for recommendations.

4. Skipping Rest Days:

Running every day may sound like dedication, but it actually slows progress and increases injury risk. Your muscles and body needs time to adjust and recover. Skipping rest days typically leads to an enforced break due to pain or injury. If you really want to train in-between run days, look at lower impact exercises such as weight training or swimming.

Solution: Take at least one full rest day per week. Use cross-training (yoga, cycling, strength training, swimming) to stay active without overloading your joints.

5. Poor Running Form:

Slouching, overstriding, or staring at the ground wastes energy and stresses your body. Try to maintain an upright posture, with a slight lean forward. Ideally, you should be landing on your forefoot / midfoot rather than your heels. You don’t want your foot to be landing too far in front of your knee (overstriding). To the opposite, you also don’t want your knee to be over your foot when it lands. Take deep breaths from the stomach to allow your body to get enough oxygen to fuel your muscles. Try to keep your arms bent at 90 degrees and swing naturally to keep momentum and balance.

Solution: Keep your posture tall, shoulders relaxed, and aim for short, light strides. Imagine “running tall” to reduce impact. Doing some additional core exercises can help to keep your posture straight. A weak core often leads to slouching whilst running, especially during longer distance runs. 

6. Forgetting Hydration and Fuel:

Not drinking enough water, or running on empty, makes your runs feel harder than they should. You may also end up suffering from stitch along the way. Make sure you’re drinking enough throughout the day. Try to avoid eating before going for a run. Ideally you should wait at least an hour after eating, longer for a full meal. For longer or faster runs, be sure to eat enough carbohydrates the day before. As you increase the distance, you may find energy gels or snacks during your run beneficial.

Solution: Stay hydrated throughout the day. For short runs, a light snack (like a banana) is enough. For longer runs, consider taking energy gels or electrolyte drinks with you. Getting enough carbohydrates is essential to provide fuel, and protein is important for recovery.

7. Ignoring Strength Training:

Warm-ups, cool-downs and rest days alone won’t protect you from injuries. Weak hips, glutes, and core muscles often cause knee or back pain. Ensuring that you are fuelling your body correctly, and taking in enough protein for recovery is important. This, along with strength training, can help to strengthen your muscles and joints.

Solution: Add simple strength moves at least twice a week. You don’t need a gym membership; bodyweight squats, lunges, planks, and glute bridges will do wonders.

8. Only Running at One Speed:

Once you have built up your running base by following a beginner plan, it’s easy to get stuck. Running every session at the same effort feels hard and limits progress. I follow the rule of 80/20. 80% of my miles are done at an easy pace, and the remaining 20% is a harder effort. My easy runs are at a conversational pace that coincides with my heart rate zone 2. For my harder sessions it will be at a quicker pace or hill sprints. These typically put me in heart rate zones 4 or 5.

Solution: Keep most runs at an easy, conversational pace. Once you’re comfortable, add in speed work, hills or intervals to improve fitness and pace.

9. Comparing Yourself to Others:

One of the biggest beginner running mistakes is seeing faster runners on Strava or Instagram and feeling discouraged. Some people are naturally better runners than others. Some may have a history of running in their earlier years. You never see the full picture, so try to focus on your own journey. With most things in life, there will be someone faster, more creative, more skilled, etc. This shouldn’t take away from your progress and your goals.

Solution: Focus on your journey. Every step forward is progress, no matter the pace or distance. Use what you see as motivation to improve rather than as a negative comparison.

10. Forgetting to Enjoy the Process:

When running becomes just about calories, pace, or distance, it stops being fun. Focusing only on numbers often takes away the joy and freedom that running can bring. Remember your reason for starting and reflect on your journey. Instead of pushing for more, acknowledge the progress you have made. Running isn’t just about outcomes; it’s about the experience.

Solution: Try new routes, switch up the pace, run with friends, or simply leave the watch at home. Running is about freedom as much as fitness.

Final Thoughts:

Running is one of the simplest, most rewarding forms of exercise. With that being said, it’s also easy to make mistakes in the early days. By avoiding these 10 beginner running mistakes, you’ll reduce your risk of injury, stay motivated, and actually enjoy your runs.

Remember: slow and steady wins the race. Build gradually, listen to your body, and most importantly, enjoy the journey from couch to runner.