We get it — you’re excited to start running. Maybe you’ve downloaded a training app, bought some new gear, and picked your first race. But let’s slow it down for just a second.
Every new runner makes mistakes — it’s part of the process. The good news? Knowing what to watch for (and how to fix it) can save you time, pain, and frustration down the road.
Let’s break down five of the most common beginner running mistakes — and how you can avoid them like a pro.
1. You’re Going All-In on Day One
Ever go out for a run, feel great for the first five minutes, and then hit a wall? That’s because you’re doing too much too fast.
The fix:
Ease into it. You don’t need to run a marathon your first week. Try a walk/run combo — jog for 30 seconds, walk for 90 seconds. Repeat a few times. Your body (and your future self) will thank you.
2. You’re Skipping Warm-Ups Like They Don’t Matter
Jumping straight into a run with tight legs is a recipe for disaster. Skipping a warm-up is like starting a car and flooring it before the engine’s ready.
The fix:
Take 5 minutes before your run to warm up. Think leg swings, high knees, or a brisk walk. After your run, cool down with light jogging and stretch the major muscle groups. Your recovery will be faster, and your risk of injury will drop.
3. Your Shoes Are… Not It
Running in old gym shoes or fashion sneakers? That’s like hiking in flip-flops. Not all shoes are made for pounding the pavement.
The fix:
Get fitted for proper running shoes at a local running store. You’ll get matched to shoes based on how your feet move and what kind of support you need. It’s an investment in injury prevention.
4. Your Form Needs a Little Work
Hunched shoulders, arms flailing, heels slamming the ground — we’ve all been there. But poor form can lead to fatigue and injury fast.
The fix:
Run tall. Relax your shoulders, keep your head up, arms bent at about 90°, and aim for short, quick steps. Think smooth and steady, not long and loud.
5. You’re Not Fueling (or Hydrating) Right
Running in old gym shoes or fashion sneakers? That’s like hiking in flip-flops. Not all shoes are made for pounding the pavement.
The fix:
Hydrate before and after your runs. Eat a light snack if you’re hungry — bananas, oats, or a slice of toast work well. After running, refuel with a small meal that includes protein and carbs. And don’t forget rest days. They’re part of training too.
