Running is one of the most natural and effective forms of exercise, but as simple as it may seem, starting a running routine can be surprisingly complex. With the resurgence of interest in running, fueled by the pandemic and the rise of fitness clubs, more people are lacing up their shoes and hitting the pavement. Whether you’re joining a running group, training for your first race, or simply running to improve your fitness, it’s crucial to avoid common pitfalls that many new runners face.
We spoke with expert running coaches to identify the six most common mistakes new runners make and provide tips on how to establish a sustainable and enjoyable running routine.
1. Pacing Yourself: Don’t Overdo It at the Start
One of the biggest mistakes new runners make is jumping into their routine with too much enthusiasm. It’s easy to get swept up in the thrill of running—after all, the “runner’s high” is real, and the endorphin rush can be addictive. Becs Gentry, a Peloton running instructor, notes that many beginner runners get hooked on this feeling and quickly start training every day.
While the excitement is understandable, pushing your body too hard, too fast, can lead to burnout or injury. It’s essential to approach your running with patience, allowing your body time to adapt to the increased physical demands.
What to do instead: Begin by running two to three times a week using walk/jog intervals, such as running for three minutes followed by a minute of walking. This approach helps build endurance while minimizing the risk of overexertion. Another key is to avoid running too fast—focus on finding your “conversational pace,” where you can comfortably talk while running. If you’re gasping for breath, slow down and focus on maintaining control.
2. Setting Realistic Goals for Your Lifestyle
When you’re new to running, it’s tempting to set ambitious goals, like training for a marathon or signing up for competitive races. While having goals is important, it’s essential to ensure they fit your current lifestyle and fitness level. Setting unrealistic expectations can lead to frustration and even injury.
What to do instead: Before committing to a race or a long-term plan, assess how much time you can realistically dedicate to running. If you can only fit in 30 minutes of running twice a week, create goals within that framework. For example, your initial goals could be increasing your distance, running faster, or simply enjoying the movement. Remember, you don’t have to sign up for a race to start running—focus on what motivates and works best for you.
Mirna Valerio, an ultrarunner and former cross-country coach, advises, “Ask yourself where your fitness level is right now and build your goals from there.” This approach allows you to grow without being discouraged by where you want to be versus where you are.
3. Fueling Your Body Properly Before and After Runs
One common mistake among both new and seasoned runners is failing to fuel properly before a run, particularly in the morning. Many runners skip eating before early runs, which can leave the body running on empty after a long night of fasting. This not only hinders performance but can also lead to long-term issues like increased injury risk and hormonal imbalances.
What to do instead: Sports dietitian Meghann Featherstun recommends eating simple carbohydrates before your run, such as a banana, graham crackers, or a slice of bread. If you’re not used to eating before morning runs, try gradually training your body to accept pre-run fuel by starting with small portions like a single cracker or a few bites of fruit. Over time, your body will adapt, and your performance will improve.
Post-run, focus on recovery by consuming a balanced meal rich in protein, carbs, and healthy fats. Ideally, aim for 25 to 40 grams of protein within an hour of finishing your workout. If you’re in a rush, opt for easy options like a protein shake, a bar, or even chocolate milk. A more substantial meal could include an egg sandwich or overnight oats with Greek yogurt and protein powder.
4. Finding a Support System: Running Groups and Coaches
Starting a new running routine can be daunting, and going it alone may reduce motivation over time. Many beginner runners fail to connect with a support system, whether that’s a running group, a coach, or an online community. Having others to hold you accountable and share the experience can make all the difference.
What to do instead: Find a running group that matches your experience level or consider hiring a coach if that fits within your means. A coach can help you create a personalized training plan, provide feedback on your form, and offer motivation. If you’re searching for a coach online, do your research to ensure they have the proper certifications and experience. Ask questions about their background, the type of runners they work with, and their coaching philosophy.
Social media can be a great way to find running communities, but be cautious, says running coach Emily Abbate. Just as searching for medical advice on Google can be risky, so too can relying solely on social media for running advice. Ensure that your group or coach has the credentials to guide you effectively.
5. Keeping Your Gear Simple: Don’t Over-Invest Early On
The running world is full of gadgets, gear, and apparel that promise to enhance your performance. It’s easy to get carried away and spend money on items you don’t need when you’re just starting out. From expensive shoes to high-tech GPS watches, many beginners believe they need the latest and greatest gear to succeed.
What to do instead: Start simple. The most important piece of gear for any runner is a good pair of shoes. Visit a local running store where experts can analyze your stride and recommend the right shoe for your foot type. Proper shoes are critical for comfort and injury prevention, but there’s no need to splurge on advanced features until you’re more experienced.
Ms. Gentry also emphasizes the importance of wearing the right socks. Investing in sweat-wicking, running-specific socks can help prevent blisters and keep your feet comfortable on longer runs. Stick to the basics when starting your running journey, and upgrade your gear as your experience and needs evolve.
6. Mastering the Art of Rest and Recovery
A final, often overlooked mistake new runners make is neglecting rest. While it might seem counterintuitive, running consistently requires regular breaks to allow your body to recover and grow stronger. Ignoring rest days can lead to overuse injuries, burnout, and mental fatigue, all of which can derail your progress.
What to do instead: Plan rest days into your schedule just as you would your runs. If you’re new to running, alternating rest days with run days allows your body time to adapt to the new physical demands. Becs Gentry advises new runners to view recovery as an integral part of their training. Without sufficient rest, your muscles won’t have time to repair and grow stronger.
Rest isn’t just about taking days off—incorporating activities like yoga, stretching, or light walking on rest days can help your body recover while keeping you active. Balancing your training with rest will ensure you build a sustainable and injury-free running routine.
Conclusion: Building a Sustainable Running Routine
Starting a new running routine can be exhilarating, but it’s important to avoid the common mistakes that many beginners make. Pacing yourself, setting realistic goals, fueling your body properly, finding a support system, keeping your gear simple, and mastering the art of rest are all crucial components of building a sustainable and enjoyable running habit.
By following these expert tips, you can avoid the pitfalls that derail many new runners and set yourself up for long-term success. Remember, running is a journey, and the most important step is the one that keeps you going—both on the road and in your overall fitness.