If you have just decided to take up running, I first want to congratulate you and welcome you to the club! Maybe I’m a bit biased, but there is nothing better than crossing that 5K, 10K, half marathon, marathon, or even ultramarathon finish line. You are going to love it.
As you take the first steps in your running journey, it’s easy to get swept up in the enthusiasm and start bagging more miles and running faster than you should.
Beginner runners frequently burn out, get injured, or suffer from fatigue from doing too much too soon – all of which hinder progress and, to be honest, motivation.
As a running coach, I want to warn you of the most common running mistakes new runners make and give you my best beginner running tips so you can avoid making them yourself and enjoy this awesome journey.
What Are The Most Common Mistakes New Runners Make?
#5: Ignore Running Form
Many runners simply go running without considering how they’re running. While we all have the innate ability to run, we each have a slightly different running form.
This is thanks to our biomechanics,1McKenzie, D. C., Clement, D. B., & Taunton, J. E. (1985). Running Shoes, Orthotics, and Injuries. Sports Medicine, 2(5), 334–347. https://doi.org/10.2165/00007256-198502050-00003 conditioning, adaptation, and how we employ cues or consciously adjust our form.
Improving your running form can decrease the probability of getting injured and improve your running economy. This will basically make you a more sustainable and better runner overall.
When you are out on your next easy run, pay close attention to the following, to see how your running form stacks up:
- Keep your eyes up and chin down so your head is neutral and facing straight ahead.
- Consciously relax your shoulders and arms, but maintain a straight spine and tight core.
- As for your legs, focus on taking shorter, more frequent steps to avoid overstriding and ensure your upper body is aligned with your legs at each footstrike.
When warming up, you can add in some drills that can help you practice running form in your workouts, such as A skips, B skips, butt kicks, and high knees.
Read our complete guide to proper running form
#4: Lack Structure In Training
One of the biggest mistakes I see is that many runners go running with no structure or target.
If you’re simply looking to use running as a pastime to de-stress, then no problem! But if you’re training for a race or looking to improve your running, it’s wise to spend some time mapping out a basic training plan (you may wish to work with a coach or join a running club to do this).
This will allow you to gradually increase your training load by adding in longer and faster runs and also schedule the necessary rest days needed to recover.
If you have a running goal, following a training plan is the best way to reach it.
Be aware new runners might experience a case of runner’s itch. The last thing you want to do is catch a case of overtraining and burnout where you have to be sidelined for some time.
#3: Skip Cross Training
Cross-training is any form of exercise that complements run training, and it’s probably the number one thing most runners ignore.
I recommend to all my runners that they include at least one day of cross-training per week in their training plans, as good cross-training can make you a more effective runner. Cross-training can take many forms, such as cycling, pilates, swimming, and yoga.
I also recommend that runners hit the gym for one to two strength training sessions, which specifically target the hips, glutes, and core. These are the areas often weakened by running, and targeting them in the gym allows you to even out those imbalances.
Resistance training can also improve your running economy and reduce the risk of injury—what’s not to love?
#2: Run In Old Shoes
Many runners are guilty of not replacing their running shoes often enough.
Different trainers recommend replacing your running shoes every 300-500 miles, but you can usually tell when a pair of shoes is past its best by comparing them with a pair of new shoes.
If they’ve lost all their bounce and form or show signs of uneven wear on the soles, it’s time to get a new pair.
Running on old shoes can increase your risk of running injury, and we don’t want that!
Here’s our guide for how to choose running shoes.
#1: Don’t Fuel Correctly
Fueling prior to any training run, whether it be a specific running pace workout for race day or a recovery run, is super important.
You want your pre-run snack to be made up of carbs, such as a piece of toast and jelly, a glass of juice, an energy gel, or any sports hydration that contains calories and carbohydrates.
This will give you the energy you need to run at your best.
Now, after you have finished cooling down and are uploading your run to Strava or social media, you should also be refueling. The 45-60 minutes after a run are key for recovery. Your muscles and energy reserves are depleted and primed to be fed.
Follow up your runs with a snack or small meal within an hour of finishing. Focus on something that has a mixture of protein and carbohydrates to kick-start your recovery properly.
Otherwise, you’ll take longer to recover and may not be ready to train again the next day.
Check out our complete guide to fueling:
